How to use the interval timer
- Pick a preset – Tabata 20/10 × 8 is the classic – or type your own work time, rest time and number of rounds.
- Press Start. You get a short "Get ready" countdown to take your position.
- The screen turns pink for work and blue for rest. The timer beeps for the last 3 seconds of each interval and gives a longer beep when the next one starts, so you don't need to watch the screen.
- Press Fullscreen to see a huge timer from across the room – ideal on a TV, laptop or phone propped against the wall.
The round counter and "Total left" show how far you are through the workout. Press Start again to pause if you need a break, and Reset to start over.
Popular interval formats
| Format | Work / rest | Rounds | Good for |
|---|---|---|---|
| Tabata | 20 s / 10 s | 8 (about 4 min) | Short, very intense bursts: sprints, burpees, cycling |
| 30/30 | 30 s / 30 s | 10 | Beginners, and mixing different exercises |
| 45/15 | 45 s / 15 s | 8 | Circuit training with more work per round |
| 40/20 | 40 s / 20 s | 12 | Longer HIIT sessions of about 12 minutes |
| EMOM | New round every 60 s | 10 | "Every minute on the minute": do a set number of reps, rest for whatever time is left |
Want the science and a sample workout? Read our guide to Tabata and HIIT timing.
Tips for safe interval training
- Warm up for 5–10 minutes first – light jogging, skipping or dynamic stretches.
- Start easy. Beginners should try 30/30 before Tabata, which is designed to be very hard.
- Keep good form. When form breaks down, slow down or use an easier exercise.
- Cool down and stretch after the last round.
- If you have a heart condition, high blood pressure, an injury or are pregnant, check with a doctor before high-intensity exercise.
Frequently asked questions
What is a Tabata timer?
A Tabata timer runs 8 rounds of 20 seconds of all-out work followed by 10 seconds of rest – about 4 minutes in total.
Can I use the interval timer for EMOM workouts?
Yes. Choose the EMOM preset, or set work to 60 seconds and rest to 0. A new round starts at the top of every minute.
Will the timer beep if my phone screen is off?
Browsers may pause pages when the screen turns off. Keep the screen on during your workout – fullscreen mode helps.
Are my settings saved?
Yes. Your last work, rest and round settings are saved in your browser for next time.