About the Interval Timer
An interval timer alternates work and rest for set lengths of time, which is exactly what you need for HIIT (high-intensity interval training), Tabata and circuit training. The whole screen turns red for work, green for rest and orange for get-ready, and a โbeep-beep-beepโ countdown starts 3 seconds before each switch, so you can focus on the exercise without watching the screen.
When you press Start, the whole workout schedule is calculated in advance and the current interval is derived from the elapsed time. If your phone screen turns off for a moment or you check another app, your sets donโt slip. Your last settings are saved on this device.
How to use
- Pick Tabata or HIIT under Presets, or enter the get-ready, work and rest times (in seconds) and the number of sets yourself.
- For several rounds, set Rounds and Rest between rounds, for example 5 sets ร 3 rounds with 60 seconds between rounds.
- Press Start. After the get-ready countdown, the first work interval begins.
- A countdown sounds 3 seconds before each switch; work starts with a high tone, rest with a low tone.
- Use Full screen to see the time left and your set from across the room.
Popular interval workouts
| Format | Work | Rest | Repeats | Total |
|---|---|---|---|---|
| Tabata | 20 s | 10 s | 8 sets | 4 min |
| HIIT 30/30 | 30 s | 30 s | 10 sets | about 10 min |
| HIIT 40/20 | 40 s | 20 s | 8 sets | about 8 min |
| Circuit training | 45 s | 15 s | 5 sets ร 3 rounds | about 16 min |
| EMOM (every minute on the minute) | 60 s | 0 s | 10โ20 sets | 10โ20 min |
This timer leaves out the rest after the final set, which is why the Tabata default comes to exactly 4 minutes of intervals.
What is Tabata?
Tabata comes from a 1996 study by Professor Izumi Tabataโs team in Japan: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times (4 minutes in total). It improves aerobic and anaerobic fitness in very little time, which makes it popular for home workouts. Full-body moves such as burpees, jumping jacks, jump squats, mountain climbers and high knees work well.
- If you are new to it, lower the intensity or increase the rest to 20 seconds.
- Warm up for about 5 minutes first, and cool down afterwards by walking slowly until your breathing settles.
- If you have a heart condition or are new to exercise, talk to a doctor or trainer before choosing the intensity.
FAQ
Does the timer stop if the screen turns off or I open another app?
No. The current interval is calculated from the start time, so when you come back the correct set and time left are shown. If the phone locks completely, though, the browser may block sound, so keep the screen on during your workout.
Can I set the rest to 0 seconds?
Yes. With 0 seconds of rest the work intervals run back to back, which you can use for EMOM-style workouts. Get-ready time and rest between rounds can also be set to 0.
What is the difference between sets and rounds?
A set is one work interval plus its rest; a round is a group of sets. For example, 5 sets ร 3 rounds means 15 work intervals, with the rest between rounds in between (if that is 0, the normal rest is used).
Can I change the settings mid-workout?
Settings are locked while the timer runs. Press Reset first, or tap a preset to stop the current workout and load new settings.