What this result means
This is the general interval builder. Repeats pages lock 400 m, 800 m, or 1 km for search landings. Use this when the work is 300 m, 600 m, 2 minutes at a distance you typed, or a weird gym loop.
Work/recovery only answers rest from a work time and a ratio. Plug that rest here if you think in 1:1 instead of seconds.
12 × 200 m at 3:20/km with 45 s rest: 40 s work, 8:00 running, 8:15 rest, 16:15 session, 2.4 km work.
5 × 2 km at 4:30/km with 3:00 rest is a long-interval day: 9:00 each, 45:00 work, 12:00 rest, 10 km of work.
Calculation method
Work seconds = distance km × seconds/km. Total work = work × reps. Total rest = rest × (reps − 1). Session = sum.
Exact arithmetic. No warmup.
The calculator does not know if rest is jog or stand, or if you skipped a rep. Type what you will actually do.
Frequently asked questions
How do I plan 10 × 400m?
Enter 0.4 km (or 400 m in km), the pace, 10 reps, and rest. Or use the 400m repeats page.
Is rest included after the last rep?
No. Rest occurs between reps, so (reps − 1) recoveries.
Can I enter rest as a ratio?
Convert with the work/recovery calculator, then paste seconds here.