Yes it is. Long time no speak, eh?
Right so started cycling to work a bit need to put the base miles back in somewhere but a cycle rides over 1hr 30 minutes doesn't really go down well with the shoulder.
In addition seeing as its raining, alot. Then I thought I'd hit up some intervals on the rollers.
I've started using a new app called 'IntervalTimer'.
It is free, but has ads. However they really get in the way.
Getting to grips with the app was alittle slow as the app doesn't offer you any tutorials or a help section , but once I played about and figured it out.
Firstly hit 'i' in the bottom corner. You'll open up the settings screen.
Scroll to timers intervals and you'll get some options.
Countdown time is just the no. of minutes or seconds you want to give youself to prepare to start the workout. If you do a 5 minute warm up then put in 5 minutes. If, like me you've ridden home from work, I hit 10 seconds.
For a tabata style session.
Your 'set time' is the time you are cycling your hardest - 20 seconds
Hit the time in seconds to adjust this and hit the 'Bell' to change the sound.
For tabata just skip Low Interval Time and get straight into putting 20seconds in High Interval.
Your rest time is however long you get between intervals and for tabata its 10 seconds.
I repeat the 20seconds on and 10 seconds off method - 7 times, so I scroll to number of sets and hit 7.
Now it DONE and then the PLAY action to begin the workout.
Green screen will show you when you should be working and red screen is when you are resting.
'Low interval time' and 'high interval time' as well as 'set time' is confusing. You must enter 'set time' otherwise you'll just do all your rest intervals in a row.
don't use the low interval time in tabata. You'd use low interval is you were doing stepped splits or practising breakaways. You'd hit maybe 40 seconds in the high interval (zone 5 type effort) and then 1 minute in the low interval for something a bit more measured (zone 4 effort) then perhaps have a 1 minute rest.
I've found that the easiest sounds to here and work with are the Bell and the Airhorn. Anything more than that and it gets difficult to know where you are.
The Bell is a nice little tinkle letting you know to being and the Airhorn is strong, clear and loud so through all your spluttering and panting you know when to stop.
You can have music playback with the interval sounds over the top, there are options further down the settings screen.