Give it your goal race, goal time and running level and it works out your training paces — interval, tempo, race and easy — then fills in an interval session to match. Adjust the reps, recovery, warm-up and cool-down and the table of per-rep targets, elapsed time and session total updates as you go.
You can't watch a screen mid-run, so this is a plan you check before you start, not a live timer. If you have a running watch, enter the rep and recovery durations there as an interval workout.
Your goal time is converted into equivalent times at other distances with Riegel's formula. Interval pace is your 3 km race pace, tempo (threshold) is your 10 km race pace, and easy is 75 seconds per kilometre slower than threshold.
It depends on the goal. For speed work with short, fast reps, use a generous 1:1 to 1:2 work-to-rest ratio; for endurance-focused sessions, tighten it to 2:1 or more. The ratio is always on screen, and choosing the beginner level gives you longer recoveries.
No. Recovery only goes between reps; after the final one the plan moves straight to the cool-down, so the session total is not inflated.
It is printed on each fast row of the table. At an interval pace of 4:30/km, for instance, 400 m is 1:48.