Workout Interval Studio
Crie, personalize, execute, salve e exporte treinos intervalados (Tabata, HIIT, EMOM, AMRAP e circuitos). Gratuito, sem cadastro, 100% no seu navegador.
- Gratuito e sem cadastro
- Processamento local • Zero upload
- Tabata, HIIT, EMOM, AMRAP e circuitos
- Temporizador de alta precisão sem desvio
- Sons Web Audio e comandos de voz locais
- Tela sempre ativa (Wake Lock)
- Exportação JSON e Markdown
Quick Interval Setup
Set your work, rest, and rounds to launch in seconds.
Pick a Preset & Start Instantly
Proven interval protocols including Tabata, HIIT, Circuits, EMOM, and AMRAP ready to run or customize.
Tabata 20/10 Classic
The gold standard 4-minute protocol: 20 seconds maximum effort, 10 seconds rest, repeated for 8 rounds.
HIIT Cardio Blast (30/15)
High intensity interval workout alternating 30s work with 15s rest across functional bodyweight movements.
Full Body Strength Circuit
4 functional strength exercises repeated for 3 rounds with 60s recovery between rounds.
EMOM 10 Minutes
Every Minute On the Minute for 10 rounds. Perform 12 push-ups at the top of each minute; rest the remainder.
AMRAP 10 Minutes (As Many Rounds As Possible)
Complete as many rounds of 5 Push-ups, 10 Squats, and 15 Jumping Jacks as possible within 10 minutes. Tap round counter!
Championship Boxing Rounds (3m/1m)
Classic pugilist training: 3 minute fight round with 10s warning chime, followed by 1 minute corner rest. 3 rounds total.
Full Body Stretch & Mobility
Relaxing recovery routine: 45s gentle holding stretch per muscle group, with 15s relaxed transition.
30/30 Equal Interval (10 Rounds)
Simple, highly effective equal interval pacing: 30 seconds work, 30 seconds rest, 10 rounds.
40/20 High Density (8 Rounds)
Challenging 2:1 work-to-rest ratio: 40 seconds work, 20 seconds rest across 8 intense rounds.
Running Sprint Intervals (30s Sprint / 60s Jog)
Track or treadmill sprint intervals: 30s explosive sprint followed by 60s recovery jog for 6 rounds.
Scientific 7-Minute Workout
The classic 12-exercise high-intensity circuit based on exercise science research (30s work / 10s rest).
Temporizador de treinos privado e 100% local
O Solasu Workout Interval Studio não envia dados de treino para servidores externos. Todos os cálculos de tempo, sons Web Audio e armazenamento funcionam localmente no seu navegador.
Início rápido ou personalização detalhada
Inicie treinos como Tabata (20/10), HIIT (30/15) ou circuitos corporais com apenas um toque.
Edite séries, descansos entre rounds e notas com suporte a desfazer/refazer.
Perguntas Frequentes
É gratuito e precisa de cadastro?
É totalmente gratuito e não requer nenhuma conta.
Os dados do meu treino são enviados para a nuvem?
Não. Ficam exclusivamente no armazenamento local do seu navegador.