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How do I track intervals during my workout?

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With Fitbit Charge 2 and Fitbit Ionic, you can complete a series of guided intervals during your workout. 

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What are intervals?

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:
  • Fitbit app
    1. From the Fitbit app dashboard, tap or click the Account icon (User-added image) > your device image.
    2. Tap Exercise Shortcuts.
    3. Tap Interval Workout. If Interval Workout isn’t listed in the menu, you’ll need to add it to your exercise shortcuts. For step-by-step instructions, see How do I customize the exercises on my Fitbit device?
    4. Set your intervals.
  • Fitbit.com dashboard
    1. Log into your fitbit.com dashboard and click the gear icon in the top right corner.
    2. Click Settings > Devices. If you have more than one device, choose Charge 2 or Ionic.
    3. 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.
    4. 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):

How do I start an interval workout?

To start an interval workout, find the Interval exercise on your Fitbit device and start the workout. For more information about starting workouts on your device, see How do I use exercise apps and modes on my Fitbit device?

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 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:

  • 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 customize the stats you see on Ionic. For more information, see How do I use exercise apps and modes on my Fitbit device?

You can view other real-time stats including your heart rate and estimated calories burned by tapping your device during the workout.

Can I use GPS?

You can use built-in or "connected" GPS to capture additional workout stats including route, distance, and pace. For more information about using connected GPS during your workouts, see How do I use exercise apps and modes on my Fitbit device?

Where can I see a summary of my workout?

You can see a summary of your workout including your total time, max heart rate, and estimated calories burned in your exercise history. View your workout summary on Ionic after ending the exercise.

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Last updated: October 16, 2017
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