Interval Training Running Calories Burned Calculator

Interval training is an effective way to burn calories while improving cardiovascular fitness. This calculator helps you estimate how many calories you'll burn during interval running workouts by considering your weight, running intensity, and workout duration.

How to Use This Calculator

To calculate your calories burned during interval training runs:

Enter your weight in pounds or kilograms
Select your running intensity (light, moderate, or vigorous)
Enter the duration of your workout in minutes
Click "Calculate" to see your estimated calories burned

The calculator uses standard metabolic equivalents (MET) values for running at different intensities to provide an accurate estimate.

How Interval Training Calories Are Calculated

The calories burned during interval training are calculated using the following formula:

Calories Burned = (MET × Weight in kg × 3.5 × Duration in hours) / 200

Where:

MET is the metabolic equivalent value for your running intensity
Weight is your body weight in kilograms
Duration is the total workout time in hours

For interval training, we use higher MET values than continuous running because the intensity changes create a greater metabolic demand.

Example Calculation

Let's say you weigh 150 pounds (68 kg) and do a 30-minute interval running workout at a moderate intensity (MET = 8.0).

Calories Burned = (8.0 × 68 × 3.5 × 0.5) / 200 = (8.0 × 68 × 1.75) / 200 = (952) / 200 = 4.76 calories burned per minute = 142.8 calories burned total

So you would burn approximately 143 calories during this workout.

Tips for Accurate Results

Use a heart rate monitor to track your actual intensity during workouts
Account for warm-up and cool-down periods if they're part of your routine
Consider your body composition - leaner individuals may burn calories more efficiently
Remember that actual results may vary based on individual metabolism

For the most accurate results, combine this calculator with a fitness tracker or heart rate monitor to monitor your actual workout intensity.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides a good estimate based on standard metabolic equivalents. For precise results, use a fitness tracker or heart rate monitor to measure your actual calorie burn.

Does this apply to other types of interval training?

Yes, the same principles apply to interval training with other exercises like cycling or swimming. You would just need to adjust the MET values accordingly.

How often should I do interval training?

For best results, aim for 2-3 interval training sessions per week, with at least one rest day between workouts to allow your body to recover.