Printable Interval & Circuit Training Log (PDF) — HIIT & Gym

How to Track Interval Workouts & Circuit Training

Preset Work and Rest Windows

Set your target work period (e.g. 40s) and rest period (e.g. 20s) for each exercise station before your session begins.

Track Performance Metrics Each Round

Log reps completed, weight used, or distance covered in the "Target Reps" box to track progressive overload across rounds.

Monitor Heart Rate & RPE

Record athlete Heart Rate (BPM) or Rate of Perceived Exertion (RPE scale 1–10) to ensure athletes hit their designated energy system zones.

Interval Training Protocols & Periodization

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Tabata Protocol (20s on / 10s off) — Tabata consists of 8 rounds of ultra-high-intensity 20-second efforts separated by 10 seconds of complete rest, totaling 4 intense minutes.

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Boxing & MMA Rounds (3m work / 1m rest) — Combat sport conditioning utilizes 3-minute rounds with 60-second recovery intervals. Log punch counts or technical drill targets per round.

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Rest-to-Work Ratios — For anaerobic power (sprints), use a 1:3 or 1:5 ratio (e.g. 10s sprint / 50s rest). For aerobic conditioning, use a 1:1 or 2:1 ratio (e.g. 40s work / 20s rest).

Browse All 5 Free Printable Timing Templates

Flexible / Weekly

Custom Blank Grid

Personalized Tracking Matrix

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Endurance & Track

Lap & Split Times

Varsity Athletics & Distance Training

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Track & Swim Meets

Race & Heat Sheet

Competition Lane Timing & Scoring

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Fitness & Boxing

Interval & HIIT Log

High-Intensity Intervals & Round Timer

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STEM & Classrooms

Science Lab Timing

Laboratory Data Collection & Trial Log

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Frequently Asked Questions

Can this sheet be used for CrossFit WODs and EMOMs?

Yes. It is fully adaptable for Every Minute on the Minute (EMOM), As Many Reps as Possible (AMRAP), and round-based circuit workouts.

What is RPE on the timing sheet?

RPE stands for Rate of Perceived Exertion, rated on a scale from 1 (very light) to 10 (maximum effort). It helps coaches gauge physiological fatigue.

Can personal trainers use this for multiple client sessions?

Yes. Trainers can print a batch of blank sheets, clip them to their clipboard, and store them in physical client binders to document progressive fitness gains.