Save this session in SetFlow
Install the app to save, edit, and reuse sessions with voice guidance, background reliability, and full customization.
Build a fully custom interval session from scratch. Add work, rest, and neutral intervals, set durations, configure rounds, and reorder as needed. Run your session in the browser or export it to SetFlow.
Export this session and import it into SetFlow to edit and run anytime.
Sessions are not stored in the browser. Export to keep your session.
Install the app to save, edit, and reuse sessions with voice guidance, background reliability, and full customization.
This builder lets you create any interval structure you need. Unlike preset workouts, you have full control over every interval — name, duration, and category (work, rest, or neutral).
Add a warm-up and cool-down phase, set the number of rounds, and reorder intervals to match your training plan. The session runs directly in your browser with countdown, progress tracking, and audio cues.
For complex sessions with multiple sequences, voice guidance, and persistent storage, export your session and import it into SetFlow.
You can create work, rest, and neutral intervals with any duration from 1 to 3600 seconds. Combine them in any order and repeat with multiple rounds.
Yes. Toggle the warm-up and cool-down options in the session settings. These run before and after your interval rounds.
Sessions are not stored in the browser. Use the export feature to download a JSON file, then import it into SetFlow to save and reuse your session anytime.