Run the classic 20 seconds work, 10 seconds rest Tabata protocol, with an optional warmup and cooldown and a fully adjustable round count.
Tabata is a high-intensity interval protocol developed for speed skaters, built around very short, maximal-effort work periods followed by brief rest. Its 2-to-1 work-to-rest ratio is what makes it so demanding in just 4 minutes.
Push at maximum effort for the work period. The default 20 seconds is the original Tabata standard.
A short 10-second rest is enough to catch your breath before the next round begins.
The classic protocol repeats the work/rest cycle 8 times, for exactly 4 minutes of total training.
Optional easy periods before and after the rounds help you transition safely in and out of the workout.
Tabata is 20 seconds of maximum-effort work followed by 10 seconds of rest, repeated for 8 rounds, for a total of 4 minutes of work.
Yes, you can set any work seconds, rest seconds and number of rounds you like, though 20 seconds on and 10 seconds off is the original Tabata ratio.
They add an optional easy period before the rounds start and after they finish, so you can ease in and out of the intense intervals.
A distinct beep plays every time the timer switches between warmup, work, rest and cooldown, so you can keep your eyes off the screen.
Yes, the audio cues use your device's speaker, so keep your volume on to hear them clearly.
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