What Is an Interval Timer?
An interval timer counts down alternating periods of work and rest for a set number of rounds, so you can train hard without watching the clock. Instead of a single countdown, it cycles through your intervals automatically — a burst of work, a short rest, then the next round — and signals each change with a beep. It is the core tool behind HIIT, Tabata, circuit training and any workout built on timed rounds. This one is fully custom: you decide the work time, the rest time and how many rounds to repeat.
Build a Custom Interval Workout
Setting up your interval workout takes four numbers:
- Work - how many seconds each hard interval lasts (default 30)
- Rest - how many seconds you recover between rounds (default 15, set to 0 for no rest)
- Rounds - how many times to repeat the work and rest cycle (default 8)
- Prepare - an optional countdown before the first round so you can get into position (default 10, set to 0 to skip)
Enter your numbers, or tap a preset to fill them in instantly, then press Start. The timer runs a prepare countdown, then cycles work and rest for every round, and stops with a finish alarm after the last work interval. There is no rest tacked on after the final round — it ends on effort.
Interval Timer for HIIT and Tabata
Because the work, rest and rounds are all adjustable, this single interval timer covers the most popular training formats:
- Tabata - 20 seconds work, 10 seconds rest, 8 rounds (a brutal four minutes)
- HIIT - 40 seconds work, 20 seconds rest, 10 rounds is a classic high intensity block
- EMOM - 60 seconds work with 0 rest, 10 rounds, so every minute on the minute starts a new effort
- Sprints - 30 seconds hard, 60 seconds easy, 6 rounds for run or bike intervals
Load a preset to try one of these, or dial in your own work and rest to match a circuit training routine, boxing rounds or a custom conditioning session.
Beeps Between Every Interval
The interval timer plays a short beep at every transition — when prepare ends and work begins, when work switches to rest, and when rest rolls into the next round. That audio cue means you can keep your eyes on your form instead of the screen. When the final round finishes, a longer alarm sounds so you know the whole workout is complete. The big phase label also changes color: red for work, green for rest and a neutral gray while you prepare.
Interval Training Tips
- Warm up first — use the prepare countdown to start moving, not to stand still
- Pick a work-to-rest ratio that matches your goal: shorter rest builds conditioning, longer rest lets you go harder each round
- Keep your effort honest during work intervals; the rest is only worth it if the work is intense
- Start with fewer rounds and add more as your fitness improves
- Leave your device volume up so you can hear the beeps between every interval