Timed Intervals bring HIIT-inspired training to your workouts by organizing exercises into time-based intervals instead of traditional sets and reps.
During each interval, your goal is to perform as many quality reps as possible before time expires. Fitbod adjusts recommendations based on your fitness level and the reps you log, helping keep future workouts challenging and appropriate.
Like Supersets and Circuits, Timed Intervals can group multiple exercises into rounds. Depending on your workout, Fitbod may also generate a Timed Interval with a single exercise.
Table of Contents
How to Enable
How Timed Intervals Work
Workout Duration for Timed Intervals
Editing Timed Intervals
Logging Reps
FAQ
How to Enable
To include Timed Intervals in your workouts:
- Tap My Plan from the Workout tab.
- Scroll to Training Format > Timed Intervals.
- Turn on Timed Intervals.
- Choose where you’d like them to appear:
- At the beginning
- At the end
- Entire workout
How Timed Intervals Work
When Timed Intervals are enabled:
- Perform as many reps as you can while maintaining proper form before the timer ends.
- Rest periods are automatically determined based on your fitness level.
- Auto-Play advances you through each interval hands-free.
- The number of rounds is determined dynamically based on your workout duration and interval length.
Workout Duration for Timed Intervals
If you choose Entire workout, we recommend setting your workout duration to 30 minutes or less.
If your workout is longer than 35 minutes, Fitbod will suggest shortening it. Because Timed Intervals are high intensity, shorter sessions generally produce better-quality workouts.
Editing Timed Intervals
You can customize Timed Intervals in several ways:
- Add exercises: Tap the + button and select the exercise you’d like to add.
- Create a Timed Interval: Tap the + button > select multiple exercises > Group as… > Timed Interval.
- Change an interval’s duration: Tap the … menu next to the interval, then select Change Duration.
- Reorder intervals: Press and hold an interval, then drag it to its new position in your workout.
Logging Reps
After completing a timed set, you can log your reps:
- You will receive rep count suggestions based on your past performance.
- If you perform more or fewer reps, update the count before moving to the next set.
- The algorithm will adjust future recommendations based on your logged data.
FAQ
Can I create a custom workout with Timed Intervals?
Yes. When building a workout from scratch, you can add exercises and group them as a Timed Interval.
Can I adjust rest time between exercises grouped in a Timed Interval?
Rest time is automatically set based on your fitness level. You can also adjust it manually per exercise.
Why am I only getting single-exercise intervals?
Fitbod may assign either multiple exercises or a single exercise to a Timed Interval based on the structure of your workout. To create a multi-exercise interval, add and group the exercises manually.
Are Timed Intervals available on Android?
Timed Intervals are currently available only on iOS.