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One week of interval training. Open each day’s preset in Cadence and hit start. No spreadsheet. No ads mid-set.
This guide lives on the web so you can find it from Google. The timer lives in the app — where it belongs — big, clear, and quiet.
Preset: Tabata 20/10. 8 rounds of 20s work / 10s rest. Pick burpees, squats, or mountain climbers. Empty the tank.
Preset: Run/Walk 30/30. 10 rounds. Controlled run, honest walk. Build volume without burning out.
Preset: Bodyweight Circuit. Push-ups, squats, sit-ups — 40s each, 4 rounds. No equipment.
Preset: EMOM 10. Every minute on the minute for 10 minutes. Choose a rep count you can sustain.
Preset: Boxing Rounds. 3-minute rounds, 1-minute corner. Shadowbox or bag. Hands up.
Preset: Pyramid. 30 → 45 → 60 → 45 → 30. Pace early; the peak bites.
Preset: AMRAP 12. 12 minutes, as many rounds as possible. Count them. Beat that number next week.
Want the “why” behind Tabata, EMOM, and rest timing? Browse the guides.
Cadence