Scult Energy — Timer-Built Interval Sessions | scultenergy.com
Interval prescriptions by level: beginner 30/90 s, intermediate 40/80 s, advanced 20/10 s, with rounds and session minutes.
High-intensity interval training alternates short hard efforts with recovery. Common work-to-rest ratios run from 1:1 for trained athletes to 1:3 for beginners.
A standard beginner HIIT session is 30 seconds of work and 90 seconds of rest repeated six to eight times, about 10-15 minutes including a warm-up. That is a 1:3 work-to-rest ratio.
The intermediate pattern is 40 seconds of work and 80 seconds of rest, a 1:2 ratio. It keeps the work block long enough to stress the system while the rest still allows a repeatable effort.
On narrow screens, swipe or scroll the plate sideways.
The advanced pattern is the Tabata ratio: 20 seconds of work and 10 seconds of rest, a 2:1 ratio. Eight rounds of this pattern total four minutes of intervals at maximal effort.
Choose the ratio by how the previous session felt, not by ambition. If rounds two through eight read above 17 on the Borg scale, move one step toward a longer rest.
Session minutes include the warm-up. A beginner session runs about 10-15 minutes end to end; the advanced Tabata session with warm-up and cool-down lands in the same range.
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