Set your work, rest and rounds, follow the circular countdown ring, and let distinct beep tones tell you when a phase changes or the last 3 seconds start.
HIIT and Tabata only work if the work-to-rest ratio stays consistent round after round, which is hard to eyeball on a regular stopwatch mid-burpee.
The shrinking progress ring and phase label tell you what's happening at a glance from across the room.
A phase-change chime and a 3-2-1 warning click mean you don't have to stare at the screen.
Warmup and cooldown phases run automatically before and after your rounds, no separate timer needed.
Interval training alternates short bursts of high-intensity work with brief recovery, and the specific ratio of work to rest is what defines a given protocol. Tabata, developed from research on Japanese speed skaters, is the strictest version: 20 seconds of maximal effort followed by exactly 10 seconds of rest, repeated for 8 rounds, for a 4-minute block. It's included here as a one-tap preset because changing that ratio even slightly changes the training effect. The EMOM-style preset (Every Minute On the Minute) uses a longer 40-second work and 20-second rest window across 10 rounds, closer to how many circuit and strength-endurance workouts are structured. Because not every workout fits a named protocol, the Custom option exposes every variable directly: work seconds, rest seconds, number of rounds, and an optional warmup and cooldown so you can ease in and out without needing a second stopwatch. The countdown ring itself is drawn with plain SVG and driven by real timestamps rather than a naive tick counter, so pausing and resuming never causes the displayed time to drift from the actual elapsed time.
20 seconds on, 10 seconds off, 8 rounds — a specific protocol, not just a generic label.
Longer 40/20 rounds suit strength-endurance and circuit-style workouts.
Pausing and resuming never causes the countdown to drift.
HIIT is a broad style of alternating high-intensity work with rest. Tabata is one specific HIIT protocol: 20 seconds of work and 10 seconds of rest repeated for 8 rounds, which is why it has its own preset here.
Yes. Choose Custom, or simply edit any field, to set your own work seconds, rest seconds, number of rounds, and optional warmup and cooldown lengths.
A two-note chime plays whenever a phase changes, such as moving from Work to Rest. A higher-pitched single click plays on each of the final 3 seconds of a phase to warn you it's about to end.
Yes, both are optional. Set either field to 0 seconds to skip it entirely, or give it a duration to have the timer count it as its own phase before or after the main rounds.
The countdown is based on real timestamps rather than counted ticks, so brief tab-switching won't make it drift. Keep the tab open and unmuted so the audio cues can still play.
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