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 three 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): One to 49 times
To set your intervals, choose your device:
From the Fitbit app dashboard, tap or click the Account icon ().
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 tracker, choose Charge 2.
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 interval workout in motion (English only):
How do I start an interval workout?
To start an interval workout, complete these steps:
Press the button on your tracker until you see the Exercise screen.
From the Exercise menu, tap to find Interval Workout.
Press and hold the button to start the workout.
How do I know when to start and stop moving?
When you should begin moving, your tracker will vibrate and the dimmed screen will light up to display 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 will repeat until you’ve completed all rounds.
What stats are displayed during my workout?
During your workout, the following interval stats are displayed on your screen:
Countdown of the time left in your current round
Number of rounds that remain in your workout
Total time left in your workout
You can view other real-time stats including your heart rate and estimated calories burned by tapping your tracker during the workout.