A workout interval is a timed duration with a prescribed target. Most workouts contain multiple intervals to guide you through your training with specific steps to warm up, complete your work sets, and rest in between.
Design custom intervals for your workouts with the Stages Link Workout Builder.
Intervals can be standalone, or inner steps can be nested within outer intervals. An outer interval is a normal workout step with a duration and a target effort that contains other workout steps. Inner intervals can be started at any time within the outer interval; when complete, the workout returns to the outer interval.
The gray space shown in the graph above indicates flexible space within the outer interval.