Understanding rest timers and intervalsUpdated 2 months ago

Rest Periods in CENTR Workouts

Rest is a crucial part of effective training, and CENTR workouts include structured rest periods to help you recover between exercises while maintaining workout momentum.

How Rest Timers Work

Prescribed Rest Times

CENTR workouts include specific, pre-programmed rest periods:

• Rest durations are set by the trainer/program
• Times vary based on workout type and intensity
• Typically range from 15 seconds to 2+ minutes
• Longer rest for heavy strength work
• Shorter rest for HIIT and circuit training

Rest Timer Display

During rest periods, you'll see:

• A countdown timer showing remaining rest time
• Clear visual indication that you're in a rest period
• Information about the next exercise coming up
• Option to skip rest and move to next exercise early (in some formats)

Audio Cues During Rest

Beep Notifications

CENTR uses audio beeps to help you stay on track:

• Beeps sound throughout rest periods
• Intensifying beeps signal rest is ending
• Alerts you to prepare for next exercise
• Allows you to minimize the app and still stay informed

Why Audio Cues Matter

Audio beeps are valuable because:

• You don't have to stare at the screen during rest
• Grab water, adjust equipment, or prepare your space
• Check phone notifications during rest (with audio keeping you on track)
• Rest your eyes while knowing when to get ready

Minimizing the App During Rest

Yes, You Can Minimize!

One of the best features of CENTR rest timers:

• Minimize the app during rest periods
• Audio beeps continue playing
• You'll hear when rest is ending
• Return to the app to start your next exercise

This gives you mental breaks between exercises without losing your place in the workout.

What You Can Do During Rest

• Switch to music app to adjust your playlist
• Respond to an urgent text
• Check workout notes or instructions
• Rest without looking at a screen
• Move around your space to prepare for next exercise

Types of Rest in Different Workouts

HIIT and Circuit Training

• Short rest periods (15-45 seconds)
• Maintain elevated heart rate
• Quick recovery between intervals
• Keep intensity high

Strength Training

• Longer rest periods (60-120+ seconds)
• Allow for muscle recovery
• Permit heavier lifting in subsequent sets
• Restore energy systems

Yoga and Pilates

• Often minimal rest between poses/exercises
• Flow from one movement to next
• Recovery built into the sequence
• Focus on controlled breathing

Interval Training Explained

What Are Intervals?

Intervals are structured periods of work and rest:

• Work interval: High-intensity effort (e.g., 40 seconds of burpees)
• Rest interval: Recovery period (e.g., 20 seconds rest)
• Pattern repeats multiple times
• Highly effective for fitness and fat loss

Common Interval Patterns

• Tabata: 20 seconds work, 10 seconds rest, 8 rounds
• EMOM (Every Minute On the Minute): Complete reps within a minute, rest remainder
• AMRAP (As Many Rounds As Possible): Work for set time, minimal rest
• Standard circuits: 30-60 seconds work, 15-30 seconds rest

Customizing Your Rest

Taking More Rest

If you need additional rest beyond the prescribed time:

• Pause the workout
• Take the extra time you need
• Resume when ready
• No judgment - listen to your body

Taking Less Rest

If you're ready before rest timer ends:

• Some formats allow skipping to next exercise
• In Self-Guided workouts, control your own pace
• Advanced athletes often reduce rest for added challenge

Why Prescribed Rest Matters

The rest times in CENTR workouts are carefully chosen:

• Optimize training stimulus: Enough recovery to perform well, not so much you lose intensity
• Manage fatigue: Prevent overexertion while maintaining challenge
• Progress appropriately: Rest times may decrease as programs advance
• Ensure safety: Adequate recovery prevents form breakdown and injury

Rest Period Tips

How to Use Rest Effectively

• Breathe deeply: Focus on controlled breathing to lower heart rate
• Stay active: Walk around rather than sitting (especially after cardio)
• Hydrate: Take sips of water during longer rest periods
• Prepare mentally: Visualize the next exercise
• Check form cues: Review technique points before next set
• Don't sit down: Stay on your feet to maintain readiness

Signs You Need More Rest

• Form is breaking down significantly
• Heart rate isn't recovering between intervals
• Feeling dizzy or nauseous
• Can't maintain prescribed intensity
• Excessive muscle fatigue affecting safety

If you need more rest, take it. Your safety and proper form are more important than sticking to exact rest times.

Rest in Coached vs. Self-Guided

Coached Workouts

• Trainer guides rest periods
• Follow video pace
• Rest times are automatic
• Trainer may talk through rest, providing tips

Self-Guided Workouts

• You control pacing
• Rest timers between exercises
• Take as long as you need
• Perfect for logging weights during rest

Need Help?

If you have questions about rest timing or interval training, contact us at [email protected] for guidance on how to optimize your recovery between exercises.