Kovi Apps
Work/rest interval duration calculator
Two interval timers can produce different totals from the same work/rest numbers because they handle the final rest differently. Make that convention explicit before entering a pattern into a timer.
Use the browser tool
Free, no account. Entries stay in this open page and are not uploaded by the tool. Reloading or closing loses them. Download any needed record before leaving. A blank printable worksheet is also available below.
Work/rest interval duration calculator
| Work seconds | Rest seconds | Repetitions | Sets | Between sets seconds | Final repetition rest |
|---|---|---|---|---|---|
The calculator does not choose exercises, loads, repetitions or suitable training. It provides no coaching, pain interpretation or medical advice.
koviapps.com/guides/interval-duration-calculator · Kovi Apps
How to use this resource
- Copy your independently chosen work and rest durations in seconds.
- Enter repetitions per set and number of sets.
- Choose whether each set includes the final repetition rest. Enter the separate gap between sets.
- Read the breakdown and check that your timer uses the same convention.
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.
The formula
Total = sets × (repetitions × work + rest-count × rest) + (sets − 1) × between-set gap. Rest-count is repetitions when final rest is included, or repetitions − 1 when omitted. No between-set gap is added after the last set.
A checked arithmetic example
Four repetitions of 5 seconds work and 10 seconds rest take 60 seconds with final rest, or 50 seconds without it. Two of those sets plus one 30-second between-set gap take 150 or 130 seconds respectively. These numbers illustrate counting only; they are not a training routine.
iPhone
HoldTempo
HoldTempo runs your entered intervals while visible. Leaving the app pauses timing until you explicitly resume.
More for this activity
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.