Interval Timer
Set work, rest and rounds — or tap a preset for Tabata, HIIT, EMOM or boxing — and train without watching the clock: every change is called with 3-2-1 beeps and an optional voice.
Tap anywhere to turn the beeps back on.
Workout
Times are minutes:seconds — type 45 for 45 seconds or 1:30 for a minute and a half.
Interval presets explained
| Preset | Work | Rest | Rounds | Total | Best for |
|---|---|---|---|---|---|
| Tabata | 20 sec | 10 sec | 8 | 04:00 | Maximum-effort sprints, burpees, bike |
| HIIT 40/20 | 40 sec | 20 sec | 10 | 09:50 | Bodyweight HIIT circuits |
| 30/30 | 30 sec | 30 sec | 10 | 09:40 | Running intervals, beginners |
| EMOM 10 | 1 min | — | 10 | 10:10 | Strength and CrossFit-style sets |
| Boxing | 3 min | 1 min | 12 | 47:10 | Bag work, sparring, skipping |
| 7-minute | 30 sec | 10 sec | 12 | 08:00 | The classic 12-exercise circuit |
Totals include a 10-second warm-up and end on the last work interval. Change any value in the workout panel and the total updates as you type.
How to use the interval timer
Pick a preset or set your own
Tap Tabata, HIIT, 30/30, EMOM, Boxing or the 7-minute workout, or type work, rest and rounds yourself.
Press Start
A short warm-up counts you in. The face turns red for work and green for rest, with the round and time left below.
Follow the cues
Three beeps count down every change, a long tone marks it, and the voice says what is next — so you never need to look.
Finish strong
The voice calls the last round and a chime marks the end. Skip an interval with N, pause with Space.
High-intensity training is hard on the heart and joints. Warm up first, stop if you feel pain, dizziness or chest discomfort, and check with a doctor before starting if you have a health condition.
Frequently asked questions
What is an interval timer?
An interval timer alternates between periods of work and rest for a set number of rounds and signals each change, so you can train without watching a clock. It is the standard tool for HIIT, Tabata, circuit training, boxing rounds and EMOM workouts.
What is HIIT?
High-intensity interval training: short bursts of hard effort alternated with recovery. Common formats are 40 seconds on and 20 off, 30/30, or Tabata’s 20/10. The hard intervals should feel genuinely hard — that intensity is what makes short sessions effective.
What does EMOM mean?
“Every minute on the minute.” At the start of each minute you do a set number of reps, then rest for whatever is left of that minute. Choose the EMOM preset: it runs one-minute rounds with no separate rest and beeps at the top of every minute.
How long is a boxing round?
Professional boxing rounds are 3 minutes with 1 minute of rest between them, and a championship fight is 12 rounds; amateur bouts are usually 3 rounds of 3 minutes. The Boxing preset runs 12 professional rounds — set Rounds to whatever your session needs.
Will the interval timer stay in sync if I switch apps or tabs?
Yes. The workout is a fixed timeline calculated from the moment you pressed Start, and every beep is scheduled ahead on the audio clock, so throttling in a background tab cannot push it out of step. On phones, keep the screen on — the page asks for a wake lock while it runs.
Can I hear the beeps over music?
On most devices the beeps and voice mix with music from another app or tab. Raise the volume in the settings, and on an iPhone make sure silent mode is off.
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Last reviewed October 31, 2026