The example below will illustrate what you can program in a full workout.
Warm-up - 5 mins work, 0 mins rest, repeat 1 (in green bar repeat only 1, default setting)
Add a section: (This will add a green bar, then program the intervals below in yellow)
Skip rope intervals - 30 secs work, 30 secs rest, repeat 10
Rest between exercises - 0 mins work, 2 mins rest, repeat 1
Mountain Climber Intervals - 20 secs work, 10 secs rest, repeat 8
Rest between exercises - 0 mins work, 2 mins
Let's say you wanted to repeat this entire cycle 3 times, you would then input 3 in the green bar above. You will cycle through this stack of intervals 3 times before moving on to your next activity.
Add a section:
Shadowboxing - 3 mins work, 1 min rest, repeat 4
Rest between to put on hand wraps - 0 mins work, 6 mins rest, repeat 1
Heavy bag - 3 mins work, 1 min rest, repeat 6
Rest before next activity - 0 mins work, 3 mins rest, repeat 1
Tabata Punchouts - 20 secs work, 10 secs rest, repeat 8
Let's say for example that you wanted to repeat the above section twice, you could in put 2 in the green bar and you will go through the whole process twice. This would be advantageous if you wanted to do perform a circuit and move from one type of exercise to the next. You could cycle through as many times as you want.
Add a Section:
Cool down - work 5 mins, rest 0, repeat 1
At the very bottom is the option to repeat the entire cycle. If you wanted to set-up an entire workout that you cycle through twice you could input 2 at the very bottom.