Interval Timer
| Protocol | Work | Rest | Rounds | Total |
|---|---|---|---|---|
| Tabata | 20 s | 10 s | 8 | 4 min |
| HIIT classic | 40 s | 20 s | 10 | 10 min |
| 30/30 intervals | 30 s | 30 s | 10 | 10 min |
| EMOM | 60 s | 0 s | 10 | 10 min |
Interval training lives and dies on the timer: hold the work interval too long in your head and the set falls apart. This timer runs the whole workout for you - a 10-second get-ready beep, then alternating work and rest phases with distinct tones, big countdown numbers and round tracking - for the classic Tabata (20/10 x 8), gym-standard HIIT (40/20), beginner 30/30, or any custom configuration.
Bottom line: the four presets in the table cover most workouts, and the arithmetic is worth seeing once: total minutes = rounds times (work plus rest) divided by 60 - Tabata really is four minutes, which is why its intensity has nowhere to hide. Change any input and the projection updates before you commit.
The honest part: the timer counts phases; it cannot count effort. The beeps mark the boundaries and your body does the rest - which is the arrangement every interval app has always had, and the reason the phone stays across the room.
How to use
- Set work seconds, rest seconds and rounds - or just use the classic Tabata defaults (20/10 x 8) as they come.
- Press Start: a get-ready beep counts down ten seconds, then work and rest alternate with distinct tones (high beep = work starts, low = rest).
- Stop anytime; the inputs save on this device, so tomorrow's workout is one press away.
Frequently asked questions
What is Tabata?
The 1996 protocol from Dr. Izumi Tabata's study: 20 seconds of all-out work, 10 seconds of rest, eight rounds - four minutes total. The study measured remarkable VO2 improvements at exactly that intensity, which is why the name sells a thousand timers; the honest read is that four minutes of true all-out effort is rare, and the protocol is harder than any app can make it look.
What is the difference between HIIT and Tabata?
Intensity ratio: Tabata is a fixed 2:1 work-to-rest at maximum effort; HIIT is the flexible family - 40/20, 30/15, any work-rest shape - at hard-but-sustainable effort. Tabata is technically a HIIT protocol; the labels matter mostly for choosing which timer preset to press.
What does EMOM mean?
Every Minute On the Minute: a new round starts each minute, and whatever time remains after finishing the reps is your rest. A 10-minute EMOM runs ten rounds of 60 seconds - which is why the protocol table lists its rest as zero: the rest is earned, not scheduled.
How long should my intervals be?
Match the interval to the energy system: 20-second work targets maximum output (sprints, burpees), 30-60 seconds suits strength circuits, and longer intervals build endurance. The beginner-safe shape is 30/30; the classic progression is Tabata's 20/10 once the 30/30 stops feeling hard - the timer's preset table is the dictionary.