Intervals Guide: Build Custom Interval Workouts With FITIV
Interval training is one of the most efficient ways to build fitness across a wide range of goals. But generic interval workouts only go so far — the real power comes from building sessions designed around your specific targets, equipment, and schedule.
The FITIV Workout Builder was designed for exactly this.
What is the Workout Builder?
The FITIV Workout Builder adapts to modern fitness needs. Whether exercising at a gym or at home, the tool enables you to plan workouts with custom intervals and targets, or download new workouts to try. You can share created workouts with friends to support shared fitness goals.
The builder accommodates various training styles — from Tabata to resistance training — with live guidance and audio feedback that mimics a personal trainer experience.
What Can I Do with the Workout Builder?
The Workout Builder offers extensive customization. You can create running programs like Couch to 5K progressions, design HIIT workouts, or develop fitness routines combining multiple activities. The platform removes traditional fitness app limitations where runners only run, cyclists only bike, and rowers only row.
Experiment with different interval approaches to vary your routines and discover new workout types beyond what standard templates offer.
Interval Types and How to Use Them
Time-based intervals — Classic time intervals suit 7-minute workouts, Tabata, and HIIT formats. Set a work period and a rest period and repeat.
Zone-based intervals — Target specific heart rate zones for warm-ups, cool-downs, or aerobic base work. The app cues you when to increase or decrease effort to hit your target zone.
Calorie-based intervals — Set calorie targets to meet energy expenditure goals across a workout.
Distance-based intervals — Ideal for running or cycling, supporting single or segmented distance goals like repeat 400s or kilometre efforts.
Heart rate-based intervals — Create custom high and low heart rate targets for personalized HIIT workouts. Work until you hit your ceiling, recover until you hit your floor, and repeat.
Manual intervals — Provides reminders between intervals for lap running, bodyweight exercises, or self-paced activities where you control the transitions.
Getting Started
Download FITIV Pulse from the App Store, connect your Apple Watch or Bluetooth heart rate monitor, and open the Workout Builder. Choose your interval type, set your targets, and start training with real-time zone guidance.
The combination of custom intervals and live heart rate feedback turns every session into a precisely structured workout — no guesswork required.