How to use the interval timer
Pick a preset or choose Custom, then set the seconds of work, the seconds of rest, the number of rounds and an optional warm up. Press Start. The timer counts down each phase, beeps when it changes, and ends with three beeps. Keep this tab open while you train. Most phones keep the timer running if the screen stays on.
Popular interval formats
| Format | Work | Rest | Rounds | Total |
|---|---|---|---|---|
| Tabata | 20 sec | 10 sec | 8 | 4 min |
| HIIT | 40 sec | 20 sec | 10 | 10 min |
| Boxing | 3 min | 1 min | 3 or more | 11 min |
| Walk and jog | 2 min | 1 min | 8 | 23 min |
Tabata comes from a 1996 study by Izumi Tabata in which athletes did 20 seconds of all out work and 10 seconds of rest for 8 rounds. It is very hard, so build up slowly.
Train safe and sleep well
- Warm up before hard rounds and cool down after.
- Stop if you feel dizzy, chest pain or sharp pain, and see a doctor if it continues.
- Finish intense sessions at least two hours before bed so your heart rate and body temperature can settle.
Use the heart rate calculator to set your training zones.