Interval Session Log

Who this is for

One interval session, rep by rep. Write down each effort as you actually did it, with its time, the rest you took and how hard it felt, so the next session can be compared with this one.

Runners, cyclists, swimmers and rowers who do repeated efforts and want a record they can put side by side with the last time they did the same session.

What this helps you track

• The warm-up, the reps and the cool-down as you did them
• Each rep's set distance or duration and the time you recorded
• The rest taken between reps and how hard each one felt
• Fastest and slowest rep and how the session went overall

How to use it

1. Fill the header before you start: date, activity, location or track, and the warm-up you plan.
2. Write the set distance or duration for each rep in the first column, one row per rep.
3. After each rep, or straight after the session, write the time from your watch, the rest taken and how it felt on your own scale.
4. Fill the summary: reps completed, fastest and slowest rep with their numbers, and a line on how it went.
5. File the sheets together, or keep them in your own browser online, and compare like with like.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The online version keeps what you enter in your own browser and builds the completed PDF on your device.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

What should I write for effort?

Whatever scale you already use, such as easy, steady, hard, or a number out of ten. The sheet does not set one; what matters is using the same scale every time so sessions can be compared.

Does it tell me what session to do?

No. It records the session you chose, whether from a coach, a plan or your own idea. It supplies no paces, times or rest periods.

Can I use it for timed reps rather than distance?

Yes. Write the set duration in the first column, such as a number of minutes or seconds, and the distance covered in the time column instead.

How do I compare sessions over time?

Keep sheets for the same session together and compare the fastest, slowest and effort lines. A personal records sheet is a good place to carry forward any best.