How the interval timer works
- Choose an interval. “30/30 × 10” means 30 seconds of work, 30 seconds of rest, 10 rounds.
- Press start. You get 10 seconds to get ready, then the first work phase begins.
- Every switch between work and rest is announced with a sound.
- Want different times? Edit any phase in the timer list or add rounds before you start.
Interval presets
| Interval | Total time | Good for |
|---|---|---|
| 30/30 × 10 | about 10 minutes | Beginners, jump rope, burpees |
| 45/15 × 12 | about 12 minutes | HIIT circuits, bodyweight training |
| 60/30 × 10 | about 15 minutes | Kettlebells, rowing, cycling |
| 90/30 × 8 | about 16 minutes | Running intervals, strength circuits |
| 120/60 × 6 | about 17 minutes | Tempo runs, spinning, swimming |
Why interval training?
Short phases of hard effort followed by short recovery let you train at a higher intensity than you could hold continuously. Interval training improves endurance and is time efficient. Warm up for a few minutes before you start and cool down afterwards. If you are new to intense exercise or have health problems, talk to a doctor first.
For the classic 20/10 protocol use the Tabata timer. To time laps on the track, use the stopwatch.
Frequently asked questions
What is an interval timer?
A timer that alternates between work and rest phases for a set number of rounds and gives a signal at every change. You can focus on the exercise instead of the clock.
Can I set my own intervals?
Yes. Choose the preset that is closest, then change the minutes and seconds of any phase in the timer list or add and remove phases.
What is the difference between interval and Tabata?
Tabata is one specific interval: 20 seconds work, 10 seconds rest, 8 rounds. An interval timer covers any combination, for example 30/30 or 90/30.
Does the interval timer work in the background?
Yes. It keeps running and plays its sounds when you switch to a music app or another tab, as long as the page stays open.
Is there a 30 second interval timer?
Yes. The 30/30 preset alternates 30 seconds of work and 30 seconds of rest for 10 rounds.