Interval Run vs Treadmill Timer

The same effect, in less time. High-intensity intervals produce fat-loss results comparable to steady-paced running in about 40% less exercise time. The catch is doing them on your own: changing speed every minute, adjusting the incline, remembering what comes next. Interval Run takes over the timing and the arithmetic. Put your earbuds in and follow what you hear. Treadmill mode It tells you when to change, to what speed and to what incline, before the interval starts. It also counts the seconds your belt needs to reach the target, so you are already at pace the moment the interval begins. Nothing to memorise, nothing to read. Outdoor mode GPS measures your distance and pace. Drift behind target and it says "a little faster", so the phone stays in your pocket. Your route is saved to your history with the map. How the programs are built Levels 1 to 10 map to maximal aerobic speed. Every walk, run and sprint pace is a fixed fraction of it, inclines adjust the speed with the ACSM metabolic equations, and heart-rate targets come from your age. After each session, one question about perceived effort tunes the next level. Beginner levels and runners over 65 get safety rules: sprints become runs and inclines are capped. References: Léger & Mercier · ACSM · Tanaka HRmax · Borg CR10 · Wewege 2017 · Buchheit & Laursen 2013 · Helgerud 2007 14 proven interval programs The same programs run on the treadmill and outdoors. From walking to sprints, pick what fits your fitness today. · Beginner — Run-Walk, Power Walk, Slow Jogging, Easy Run · Intermediate — Lose Weight, Endurance, Tempo, Pyramid, Fartlek, Hill Repeats, Legs Strengthening · Advanced — 4 × 4 Intervals, Hill Sprints, Agility Booster No subscription All 14 programs are open from the start. No account, no sign-in, no internet connection. Removing ads is a single one-time purchase, and it is the only thing you can buy.

Make walking and running intervals easy to follow. Treadmill Timer combines a clear countdown, an animated athlete and moving nature panoramas to help you stay focused on your session. SET YOUR OWN ROUTINE Choose a preset or set your walking time, running time, rounds and cool down. Add a warm-up once at the start, adjust its duration or skip it when you are ready. HEAR WHAT COMES NEXT Recorded English cues announce the next phase at 13 seconds remaining, followed by a spoken countdown from ten to zero. Pause, resume or mute the cues whenever you need. Keep the app open during your workout for voice coaching; the screen stays awake while your session is active. KEEP A RECORD OF YOUR EFFORT Completed sessions appear in your workout calendar. Enter the distance shown on your treadmill and, if you wish, the running portion of that distance. Add your weight for estimated calories. You can edit these details later in your history. GIVE DISTANCE A DESTINATION Choose a starting city and a destination for a virtual journey. Each logged kilometer brings you closer along an approximate straight-line map. See milestones and distance remaining, count all kilometers or running only, and choose whether past workouts give you a head start. Workout history and journey goals are saved on your device. No account or GPS tracking is required. The timer, voice recordings and saved journey map work offline; searching for additional cities needs an internet connection. Distance is entered manually. Calories are estimates based on your entries and workout information. The virtual journey is for motivation and does not show a road route.