About the interval timer
An interval timer alternates between work and rest periods on a repeating cycle, switching automatically so you can stay in motion. It is useful for structured HIIT and Tabata-style workouts where consistent 20/10 or 40/20 intervals are hard to track manually. Set your work and rest durations, choose how many rounds to complete, and the timer handles every transition.
Interval training alternates defined work and recovery periods. The timer calls each change so you can follow the planned durations without checking a clock during every repetition. Exercise intensity and suitability depend on the activity, your experience, and your health—not on the timer preset.
Setting up your session
- Choose an activity and complete the preparation recommended for that activity.
- Set the work and rest durations from your training plan; 40/20 and 20/10 are available templates.
- Choose the round count your plan calls for.
- Press start and follow the alternating phases until the final round ends.
Getting the most from your rounds
- Test the sound before starting so transitions are audible from your workout position.
- Keep the display visible if you need a visual cue in a noisy room.
- Pause when the planned movement, space, or equipment is no longer safe.
- Treat the timer as a cueing tool; let your training plan determine intensity and recovery.
Train safely
The sample intervals are general information, not medical or individualized training advice. High-intensity exercise is not suitable for everyone. Start conservatively, use movements you can perform with good form, and consult a qualified health or fitness professional if you have a medical condition, are returning after inactivity, or are unsure what is appropriate. Stop if you feel pain, dizziness, or unusual shortness of breath.
Source: Tabata et al. (1996), the original 20-second/10-second cycling protocol. The study was small and used trained participants, so its protocol should not be treated as a universal beginner workout.