Interval timer
Total 04:00
How to use it
- Tap a preset, or set the work time, rest time and number of rounds yourself.
- Press Start. The get-ready countdown gives you time to get into position.
- Three short beeps count down the last 3 seconds of every phase. A high beep starts work, a lower beep starts rest, and a long low tone means you have finished.
- Press Full screen to read the timer from across the room. Space pauses and R resets.
The label above the numbers says WORK in red or REST in plain text, with the round number, so you can tell the phase at a glance without relying on colour. Your settings are saved on this device.
The presets
| Preset | Work | Rest | Rounds | Total with 10 s get ready |
|---|---|---|---|---|
| Tabata | 20 s | 10 s | 8 | 4:00 |
| 30/30 | 30 s | 30 s | 10 | 9:40 |
| 40/20 | 40 s | 20 s | 8 | 7:50 |
| EMOM | 60 s | none | 10 | 10:10 |
Tabata comes from a 1996 study led by Izumi Tabata in Japan, in which athletes did 20-second all-out cycling sprints with 10 seconds of rest, seven or eight times. 30/30 suits beginners and longer circuits. 40/20 is a common HIIT class format. EMOM means "every minute on the minute": you start a set number of reps at the top of each minute and rest for whatever is left of it, so the timer just beeps each minute.
How the total time is worked out
Total = get ready + (work × rounds) + (rest × (rounds − 1)). There is no rest after the last round, because the workout is over.
Worked example: Tabata with a 10-second get ready is 10 + (20 × 8) + (10 × 7) = 240 seconds, exactly 4 minutes. A 45/15 circuit of 12 rounds with no get ready is (45 × 12) + (15 × 11) = 705 seconds, or 11 minutes 45 seconds.
All the beeps are scheduled in your browser's audio clock when you press Start, so they stay on time even if the screen dims or you switch to a music app in another tab. Supported browsers also keep the screen awake while the timer runs.
Choosing work and rest times
Shorter, harder intervals with short rests (20/10, 40/20) train the ability to repeat near-maximal efforts. Equal work and rest (30/30) lets you hold good form for longer and is easier to start with. For strength circuits, 45 seconds of work and 15 seconds to move to the next station is a common layout. If you can't keep your form to the end of a round, add rest before you cut work.
Related tools
For a single countdown, use the online timer or the 10-minute timer. To time a run or a lap, use the stopwatch. For study sessions with breaks, try the Pomodoro timer.
Frequently asked questions
What is a Tabata workout?
Eight rounds of 20 seconds of hard work and 10 seconds of rest, which takes 4 minutes. It is named after Izumi Tabata, who led the 1996 study the format comes from.
Can I set rest to zero?
Yes. With rest at 0 the rounds run straight on, which is how the EMOM preset works. The timer still beeps at 3-2-1 before each new round.
Will I hear the beeps with music playing?
Yes, if the browser tab is not muted. The beeps play through the same speaker as your music, so turn the music down a little if you find them hard to hear.
Does the timer keep going if my phone screen locks?
Supported browsers keep the screen awake while the timer runs. If the phone locks anyway, some phones pause web audio, so keep the screen on during your workout.
What is the difference between HIIT and Tabata?
HIIT (high-intensity interval training) is any workout that alternates hard efforts with recovery. Tabata is one specific HIIT format: 20 seconds on, 10 seconds off, eight times.