How long will the session take?

The total shown above the table, which is the sum of every block including any warm-up and cool-down. It is arithmetic on your settings rather than an estimate.

Can I use several exercises?

Yes — enter one per line and the session cycles through them round by round. Use the circuit format if you want every exercise in every round.

Does it time the session for me?

No. It produces the plan; you will need a stopwatch or an interval timer to run it.

Interval Workout Generator

Lays out an interval session as a list of timed blocks — work, rest, work, rest — with a running clock down the side and a total that is the sum of the blocks you can see. Choose the format, the work and rest lengths and how many rounds, and print the sheet.

Format

Exercise or activity

One per line. With several, the session cycles through them round by round.

1 entry

Rounds

How many work periods.

Work (seconds)

How long each work period lasts.

Rest (seconds)

Between work periods. Zero means continuous work.

Warm-up (seconds)

Optional. Zero leaves it out entirely.

Cool-down (seconds)

Optional. Zero leaves it out entirely.

Seed (optional)

A word that brings the same session order back.

Shuffle the order of the list

Your session will appear here.

What this generator does

Produces the structure of a session rather than a suggestion for one. The exercise generators on this site name a movement to do; this decides how long you do it for, how long you rest, how many times, and what that adds up to. The total is summed from the blocks shown rather than estimated, so it always matches the session in front of you.

How to use this tool

Enter what you are doing in the work periods, one per line.
Choose the format, then set the work and rest lengths and the number of rounds.
Add a warm-up or cool-down if you want them counted in the total.
Press Build session and print or copy the sheet.

Understanding the controls

Exercise or activity: One per line. With a single entry every round is the same; with several, the session cycles through them round by round, which is how a mixed interval session is usually written.
Format: Work/rest intervals alternate the two. A circuit works through every station before resting properly. EMOM fixes the round length and lets the rest absorb whatever the work does not use. AMRAP fixes only the total and leaves the round count to you.
Work and rest (seconds): The two lengths that set the work-to-rest ratio, which is the number that actually characterises a session. Rest at zero is allowed and gives continuous work.
Rounds: How many work periods. Together with the work and rest lengths this fixes the total, shown above the table as you change it.
Warm-up and cool-down: Optional blocks at each end, counted in the total but not in the work or rest figures. Set either to zero to leave it out of the sheet entirely.
Shuffle the order: Randomises which exercise falls in which round, so a familiar list produces an unfamiliar session. Every exercise still appears the same number of times.

Worked examples

8 rounds of 40 seconds' work and 20 seconds' rest: 7 minutes 40 seconds in total, 67% of it working.
With a five-minute warm-up: The same session becomes 12 minutes 40 seconds, and the working percentage drops accordingly.
Zero rest: The rest blocks disappear from the sheet entirely rather than showing as zero-second rows.

Common use cases

Planning a HIIT session with a specific work-to-rest ratio
Structuring a rowing, cycling or running session with fixed efforts
Building a session sheet for a class to follow on the wall
Working out how long a session will actually take before committing to it
Varying a routine that has settled into the same intervals every week

How this generator works

Each block is created with its own length in seconds, and the running clock is the accumulated total of everything before it. The session deliberately ends on a work block rather than a rest — a sheet that finishes with a rest period wastes the last interval and confuses anyone reading down the list. The work-to-rest percentage shown is calculated from the actual blocks, so it reflects the session including any warm-up rather than the nominal ratio alone.

Randomness and fairness

Nothing is random unless you turn on shuffling, in which case the CSPRNG decides which exercise falls in which round. The structure, lengths and total are pure arithmetic on your settings, so two people entering the same numbers get the same session.

For how randomness is produced across the whole site, see how Generate Random works.

Limitations and good to know

This is a plan on paper, not a running timer. You will need a stopwatch or an interval-timer app to follow it.
Nothing here knows your fitness, your history or your goals, so the lengths and round counts are yours to choose. The tool arranges the time you specify and recommends nothing.
Every round of the same format is identical in length. A session that ramps effort or shortens rest as it goes has to be built as two or three separate sessions.
The exercise names come from you. The tool holds no exercise content and cannot judge whether a movement suits the interval length you have set.

Common mistakes

Listing more exercises than rounds: The session cycles round by round, so with six exercises and four rounds the last two are never reached. The tool warns when this happens.
Setting the total by rounds without checking the clock: Watch the total above the table as you change the numbers — twelve rounds of a minute with thirty seconds' rest is a great deal longer than it sounds.

Practical tips

Decide the work-to-rest ratio first and the round count second; the ratio is what characterises the session, and the count is what sets its length.
Print the sheet and put it where you can see it — reading the next block off a wall is easier than remembering a plan mid-effort.

Privacy and your data

Exercise names and session settings are handled in your browser and never uploaded or stored. Nothing reaches the page address, so the session exists only in the tab until you print or copy it. Analytics records how many blocks were produced and nothing about their content.

This tool arranges time and holds no exercise or intensity guidance of its own. The exercises, the lengths and the effort are yours to choose. Check with a doctor before starting a new exercise routine, especially if you have an injury, a health condition or are pregnant, and stop if anything hurts.

Frequently asked questions

How long will the session take?: The total shown above the table, which is the sum of every block including any warm-up and cool-down. It is arithmetic on your settings rather than an estimate.
Can I use several exercises?: Yes — enter one per line and the session cycles through them round by round. Use the circuit format if you want every exercise in every round.
Does it time the session for me?: No. It produces the plan; you will need a stopwatch or an interval timer to run it.