GUIDES
Interval training guides
What the research says about HIIT, Tabata, rest and heart rate, with the studies behind it
These guides explain what published research says about interval training, so you can set up your timers with a reason behind every number. Each one lists the studies it relies on.
- GuideHIIT: what the research really showsFitness, fat loss and time: what interval training does better, what it doesn’t, and how much you need
- GuideThe Tabata protocol: what the original study didTwenty seconds, ten seconds, eight rounds: where the format comes from and what it really asked of people
- GuideWork-to-rest ratios for interval trainingHow hard you go decides how long you rest. Common ratios, what they train and how to choose
- GuideHeart rate for interval trainingHow to estimate your maximum heart rate, how hard to go, and how to use heart rate to time your rest
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.