Interval Timer
Set work, rest and rounds, or pick Tabata, HIIT, EMOM or boxing rounds, and train to countdown beeps. Big full-screen display, and it keeps exact time with the screen in another tab.
8 rounds: 20 s work, 10 s rest
Starts with a 10 s get-ready countdown
Space starts and pauses. Warm up first.
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Workout
Key facts
- Tabata’s protocol is 20 seconds of very hard effort and 10 seconds of rest, repeated 7 to 8 times: about 4 minutes.
Common interval formats
| Format | Work / rest | Rounds | Total on this timer |
|---|---|---|---|
| Tabata | 20 s / 10 s | 8 | 3 min 50 s |
| HIIT | 30 s / 30 s | 10 | 9 min 30 s |
| 40/20 | 40 s / 20 s | 10 | 9 min 40 s |
| 45/15 | 45 s / 15 s | 8 | 7 min 45 s |
| EMOM | 1 min / rest of the minute | 10 | 10 min |
| Boxing rounds | 3 min / 1 min | 12 | 47 min |
Totals run from the first work bell to the last, without the get-ready countdown.
Getting the most from intervals
Warm up for 5 to 10 minutes first. Short, very hard intervals with short rests (Tabata) build anaerobic capacity but are exhausting; longer work at a hard but steady effort with equal rest (30/30, 40/20) suits most people better. Keep your form: when it breaks down, take a longer rest or stop.
Other timers
Need exercises to fill the rounds? The exercise library has demos for each one. The same timing engine runs the Pomodoro timer, the focus timer and the chess clock.
Frequently Asked Questions
What is a Tabata workout?
Twenty seconds of all-out effort followed by 10 seconds of rest, for 8 rounds. It comes from a 1996 study by Izumi Tabata’s group on cyclists, who did 7 to 8 such bouts at a very high intensity. Classic “4-minute Tabata” counts the final 10-second rest; this timer stops on the last work bell, at 3 minutes 50 seconds.
What does EMOM mean?
Every minute on the minute: at the start of each minute you do a set number of reps, and whatever is left of the minute is your rest. The EMOM preset beeps every 60 seconds for 10 minutes; set the rounds for a longer workout.
Will it keep time with the screen off or in another tab?
Yes. The time is computed from when you pressed Start, so it never falls behind, and every beep is queued ahead on the audio clock, which keeps running in a background tab. While the timer runs the screen stays on, where the browser allows it.
What do the sounds mean?
Three short ticks count down the last 3 seconds of every work, rest and get-ready period. A bright double beep means go (work starts), a single low bell means rest, and a rising four-note chime means the workout is done. Turn on spoken cues to also hear “Work” and “Rest”.
Can I use it for boxing rounds or circuits?
Yes. The boxing preset is 12 rounds of 3 minutes with a minute between them. For circuits, set the number of exercises as rounds and add sets with a longer rest between them, for example 3 sets of 6 exercises at 40 seconds on and 20 off with 2 minutes between sets.