Kovi Apps
Hangboard interval and session worksheet
Turn an interval pattern you have already chosen into a readable plan before starting your timer. This worksheet separates work time, rest time, repetitions and sets, then leaves space to record what you actually completed.
Date: ______________ Pattern name: ______________ Completed: ______________
| Block | Work seconds | Rest seconds | Repetitions | Sets | Plan / actual notes |
|---|---|---|---|---|---|
| 1 | |||||
| 2 | |||||
| 3 | |||||
| 4 | |||||
| 5 | |||||
| 6 | |||||
| 7 | |||||
| 8 |
This is an interval-planning and recordkeeping resource. It does not choose a training routine, prescribe loads, interpret pain or provide coaching or medical guidance.
koviapps.com/guides/hangboard-interval-session-sheet · Kovi Apps
How to use this resource
- Copy your independently chosen pattern into the sheet. Enter seconds explicitly so “7” cannot be mistaken for seven minutes.
- Define whether the rest belongs after every repetition or only between repetitions. Write any separate rest between sets in the notes.
- Check the sequence and timer settings before a session. Keep the device visible if you use HoldTempo.
- Afterwards, record completed repetitions, interruptions and changes separately from the original plan.
The downloadable CSV matches the printed table. It has no formulas and is not an app-import file. Entered browser-tool data, when offered, has its own download button.
Check the timer convention
Timer arithmetic depends on whether the final rest is included. For example, four repetitions of 5 seconds work plus 10 seconds rest take 60 seconds if all four rests are included, or 50 seconds if the last rest is omitted. This is only an arithmetic illustration, not a workout recommendation.
A gap between sets is a different interval from a gap between repetitions. Name it explicitly; do not assume two timer apps interpret the same four numbers identically.
Keep planned and actual sessions separate
If you stop early, record what you completed rather than rewriting the plan as if it happened. Optional notes can identify your own equipment or setup, but the sheet does not assess suitability, effort or injury risk. The CSV has no training algorithm, automatic timer or load prescription.
iPhone
HoldTempo
HoldTempo lets you enter your own work and rest intervals and keep a private session log. Its timing runs while the app is visible; leaving the app pauses it until you explicitly resume.
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About this resource
Prepared by Kovi Apps with AI assistance and reviewed against our documented product scope. This is an independent resource, not an official form or professional review. References provide context and do not imply endorsement.