Tabata · EMOM · AMRAP · Custom Intervals
| Protocol | Structure | Total Time | Best For |
|---|---|---|---|
| Tabata | 20s work / 10s rest × 8 | 4 min | Max intensity, VO2 max |
| EMOM | Task within 60s, rest remainder | 10-20 min | Pacing, conditioning |
| AMRAP | As many rounds as possible in time | 10-20 min | Benchmark, competition |
| HIIT 30/30 | 30s work / 30s rest × 10 | 10 min | Balanced cardio + strength |
| Boxing | 3 min work / 1 min rest × 6 | 24 min | Endurance, fight training |