Time + Track

Interval Timer Guide

We use timed intervals with our routines to maintain a tempo for every workout helping you stay on task.

App Recommendation

The provided example is the apple based app IntervalTimer

Any App With These Capabilities:

Custom ‘On and Off’ interval times settings
Settings for rounds repeating
Interval archiving for quick access to the specific intervals use for NATURE OF MOVEMENTS programming

Interval Basics

Need help remembering exercises? Our demo video playlists provide short video demonstrations of each movement in the exercise list.

Interval

Each Interval will have an “on and off” interval
The on represents when you will perform the exercise.
The off interval allows time to rest and transition to the next exercise.

Rounds

This is how many times you will repeat the exercise list.
The first number is the minimum and the second number is the maximum.

Duration

This is the amount of time that your routine will take to complete depending on how many rounds you choose.

Interval List & Setup

Listed here are all of the interval times you will need for our programming.
For this specific app, click the edit button then the + symbol to create an interval.

Create An Interval

Here are the main settings for the interval we are creating.
Let’s create the first interval on the previous list for 10 seconds “on” and 20 seconds “off.”
We will title the name of the interval 10:20

Intro Warm Up Interval Setup

Begin by creating the warm up cycle colored yellow.
We suggest the duration set around 20 seconds.

Interval Setup

Following the warmup configuration set the interval repeating number, labeled as ‘sets’ on this interval app
Set the number at a minimum of 50 to ensure the interval timer does not stop early during a routine

On Interval Setup

Then set the ‘On’ time for 10 seconds, colored green

Off Interval Setup

Lastly, configure the 20 seconds ‘Off’ interval, colored red
Finish creating and archiving the other intervals from the interval list and you will be ready to begin your NATURE OF MOVEMENTS programming