Intervals are any exercise that alternates between intense bursts of activity followed by periods of lower intensity activity or rest. Adding intervals to your workouts can help you burn more calories and improve your aerobic capacity (source).
How do I set each interval length?
Before you start your workout, you can set the length of the intervals and the total number of rounds you want to complete. You can choose from these 3 ranges:
Move period: From 10 seconds up to 19 minutes, 59 seconds
Rest period: From 10 seconds up to 19 minutes, 59 seconds
Repeat (total number of rounds): 1 to 49 times
To set your intervals, choose a section below:
From the Fitbit app dashboard, tap or click the Account icon () > your device image.
Log into your fitbit.com dashboard and click the gear icon in the top right corner.
Click Settings > Devices. If you have more than one device, choose Charge 2 or Ionic.
Scroll down to Exercise Shortcuts and find Interval Workout. If Interval Workout isn’t listed, you need to add it to your shortcuts: click Edit Exercise Shortcuts > check the box next to Interval Workout > click Save.
Scroll down and set your intervals.
Keep in mind the interval lengths and total number of rounds you set will remain as the default options until you change them. If you do the same workout often, you don’t need to set the intervals each time.
You can also watch our video to see an interval workout in motion (English only):
When you should begin moving, your tracker will vibrate and the dimmed screen will light up and shows the word "move". When it’s time to recover, your tracker will vibrate again and you’ll see the word “rest” on your screen. This pattern repeats until you complete all rounds.
What stats are displayed during my workout?
During your workout, view the following interval stats on your screen: