Support / Create and run a HIIT workout

How-to guide · About 3 minutes

Create and run a HIIT workout

Build a reusable interval session, follow its timed phases, and save the result to your training history.

Plan → HIIT → New HIIT Workout

  1. Name the workout

    Open Plan, find HIIT, and choose New HIIT Workout. Enter a name you will recognize on Home.

  2. Set optional warmup and cooldown phases

    Choose their duration and, when useful, an optional target speed.

  3. Build the intervals

    Set the Effort duration, Recovery duration, and number of cycles. Optional speed fields can hold treadmill or other pace targets.

  4. Review and save

    Use Timeline Preview to confirm the phase order and total time, then choose Save.

  5. Start from Home

    Select the HIIT workout on Home. Belay shows the current phase, time remaining, and overall progress. Allow notifications so phase changes can alert you when the app is not in front.

  6. Pause or finish

    Choose Pause when you stop and Resume when you are ready. Choose Finish HIIT to save the session and open its recap.