WORKOUT TIMERS
Running interval timer
Hard and easy segments by time, cues in your ears and heart rate on your wrist
Running intervals alternate faster segments with easy jogging or walking. Timing them, rather than measuring distance, works anywhere: on the road, on trails or on a treadmill.
| Session | Hard | Easy | Rounds |
|---|---|---|---|
| Run-walk | 1 min run | 2 min walk | 8 |
| 4×4 1 | 4 min | 3 min | 4 |
| 30/30 | 30 s fast | 30 s jog | 10 to 20 |
| Pyramid | 1, 2, 3, 2, 1 min | Equal to the hard part | 1 |
Key study
Four 4-minute intervals beat steady running for fitness
- Randomized trial
- 40 healthy men
- 8 weeks
Running 4 minutes at 90 to 95% of maximum heart rate, with 3 minutes of easy jogging between, four times, improved VO2max more than long slow running or threshold running.
Source 1How to set it up in Cero
- Create a new simple timer with your hard time, easy time and rounds.
- Add a warm-up and a cool down.
- Turn on voice cues, so you hear every change through your headphones.
- Take it on your Apple Watch, and follow your heart rate as you run.
- For pyramids, build each step as its own interval in the advanced timer.
With Adaptive HR, Cero can warn you during a hard interval if your heart rate is below or above your target, and extend the easy part until you’ve recovered.
Free toolTry a running interval timerSet your intervals in the browser, free.Sources
- Helgerud J, Høydal K, Wang E, et al. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med Sci Sports Exerc. 2007;39(4):665-671. doi.org/10.1249/mss.0b013e3180304570
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.