Interval Timer
Build custom interval sequences with work and rest periods. Configure rounds, warmup, and cooldown for any training.
Interval Timer Uses
HIIT Workouts
Custom high-intensity interval training with any work/rest ratio.
Running Intervals
Alternate between sprinting and jogging with timed intervals.
Physical Therapy
Time exercise and rest periods during rehabilitation sessions.
Building an interval sequence
Set the work length, the rest length and the number of rounds, add an optional warm-up before and cool-down after, and the timer runs the whole sequence with a different tone for each phase and a three-second warning before every change. Presets can be saved on this device, so a favourite session is one tap away next time. The display shows the current phase in large type and the round count, readable from across a gym floor.
Choosing work-to-rest ratios
| Ratio | Example | Trains |
|---|---|---|
| 2 : 1 | 20 s / 10 s | Anaerobic capacity and VO₂max (the Tabata protocol) |
| 1 : 1 | 30 / 30, 60 / 60 | Aerobic power, lactate tolerance |
| 1 : 2 | 30 / 60 | Repeatable hard efforts, technique under fatigue |
| 1 : 3+ | 15 / 45 sprints | Speed and power with full recovery |
| Long | 4 min / 3 min × 4 | Aerobic capacity (the "4 × 4" protocol) |
Shorter rests stress the heart and lungs; longer rests preserve the quality of each effort. If the last round looks nothing like the first, lengthen the rest or shorten the work. Our interval training guide explains how to progress these over weeks.
Beyond the gym
- Running. Classic sessions: 8 × 400 m at 5 km pace with 90 s jog, or 6 × 3 min hard / 2 min easy. Set the intervals by time and run by feel.
- Physiotherapy. Repeated holds and releases (e.g. 10 s contract, 10 s relax, 10 rounds) for rehabilitation exercises, exactly as prescribed.
- Swimming. Send-off intervals such as 10 × 100 m on 2:00, where the rest is whatever is left after the swim.
- Work and study. 50 min work / 10 min break × 4 is a Pomodoro variant; the focus timer and study timer add statistics.
- Cooking and crafts. Any repeated process with fixed steps.
Related tools
For the fixed 20/10 × 8 protocol with no setup, the Tabata timer. For named exercises with different lengths, the workout timer. For a single hold, the plank timer; for laps and splits, the lap timer.
Frequently Asked Questions
How is this different from Tabata?
Tabata is a specific protocol (20s work, 10s rest, 8 rounds). This interval timer lets you customize all parameters freely.
Can I add warmup and cooldown?
Yes, set optional warmup and cooldown periods before and after your intervals.
Does it save my presets?
Yes, you can save custom interval configurations for quick access later.