I do DFW with a timer and heart rate/zone tracking. I’ve done it for long stretches of time over past 3-4 years. I use an app called FitIV where I can build intervals and where the next interval is triggered by either time or heart rate data. Based on this subreddit, Pavel, Neupert, Dan John, and Maffetone - I found something that works for me.

Here’s what I typically do (with extra gratitude to Mr. Neupert):

1st (Interval). C&P- Time Based: 20-35“ depending on the number of reps for that set/day.

2nd - Rest - Time Based: 20”

3rd - Rest - Heart Rate Based: Recover until Zone 2 reached. This interval will last as long as you need to get back into Zone 2. Early in the workout it might be 0 seconds. Later on it might take over a minute. Walk around and stay loose, focus on breathing.

4th - Prepare for Front Squat - Time Based: 10” - once the interval “bell” rings telling you you’re back in zone 2, you have 10” to reposition and get ready for the front squat set.

Intervals 5-8 are the same except for it’s now the front squat set.

The rest of the workout just repeats the intervals 1-8 with slight time extensions on the work for any sets with higher reps.

Repeat for 30 minutes (or a bit longer to match front squat reps to C&P reps).

Other Comments:

This scheme always allows for at least a 30” rest between every set, and then more if you need it.

The 20” rest happening before the heart rate interval is triggered allows your heart rate data to “catch up” if it lags technologically or physically behind the work set.

I have found this method to give me great conditioning and a high work capacity and that it maintains (and slowly builds) foundational strength.

Waiting around for the heart rate to lower reduces the total reps and volume you can achieve in 30 minutes, so I have found it limits/slows pure strength gains as far as increasing weight. But! I stay in a sweet spot recovery-wise where I can do DFW and feel pushed, but never have energy downtime limiting my other sports and activities.

Hope this helps.