HIIT Interval Density Comparator

Compare multiple HIIT sessions using work duration, recovery duration, repetitions, and total session time to show differences in interval density.

Direct answer: Interval density is easiest to compare by looking at work minutes relative to the total session clock, plus the amount of recovery separating repeated work.

Sessions — one per line: name,work_sec,recovery_sec,reps,total_min

Flag density difference at or above (percentage points)

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Why this tool is useful

Two interval sessions can have similar work minutes but very different timing structures. Density makes the relationship between work and the whole session clock visible.

This comparator also retains recovery time, so a denser session is not reduced to a single pace or effort number.

How it works

Each session is converted into total work minutes and between-repetition recovery minutes. Work density is calculated as total repeated work divided by entered total session time. Sessions can then be sorted by the measure that matters to the comparison.

Interpretation and common mistakes

Use the result as a transparent planning aid. It uses the values you enter and does not measure readiness, health status, injury risk, or individual recovery.

Keep definitions consistent when comparing sessions or weeks.
Separate user-entered assumptions from recorded measurements.
Treat flags as planning prompts, not universal limits.

Frequently asked questions

What is interval density here?

Repeated work time divided by the total session time you enter, expressed as a percentage.

Does density measure intensity?

No. A dense session can still differ in intensity, modality, and actual effort.

Can sessions have different repetition counts?

Yes. The calculation uses the repetition count entered for each session.

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