Interval Timer
Rounds of work and rest, with beeps you can hear.
0 for EMOM, where each round is a minute of work and whatever is left of it is the rest.
More options
Ready
0:10
4:10 left in total
Hard intervals such as Tabata ask a lot of the heart. With a health condition, or coming back after a long break, get checked first and start easier. Sound and vibration depend on the device, and some phones pause the page when the screen locks.
About the presets
Tabata is 8 rounds of 20 seconds all-out and 10 seconds off: four minutes. The protocol comes from a 1996 study of trained athletes on a cycle ergometer at well above their maximal aerobic effort — the four minutes are meant to be very hard. EMOM is "every minute on the minute": the work for the round is done inside its minute, and the rest is what is left of it. The rest presets are a plain countdown between sets.
How we calculate
Tabata: 8 rounds of 20 seconds at maximal effort and 10 seconds of rest: 4 minutes. Source: Tabata et al., 1996. Session = rounds × (work + rest). The countdown before the first round is not part of it.
How this was worked out4:00
- 8 × (20 + 10) s4:00
- 4:00 + 10 s4:10
The page keeps the screen on while the timer runs, where the browser allows it, and remembers these settings — only these — in this browser for next time.
Guide: Work, rest, repeat3 min read
Work, rest, repeat
Choose the rounds, the seconds of work and the seconds of rest, and tap Start. A short countdown gives you time to put the phone down; then the timer alternates the phases and shows the round, the time left in the phase in large digits — readable from the gym floor — and the time left overall. The panel turns yellow for work and neutral for rest, so the phase can be recognised without reading.
The presets cover what gets used most: Tabata (8 × 20/10), a 10-minute EMOM, and 60, 90 or 120 seconds of rest between sets.
Sound, vibration and the screen
A high beep starts each work interval, a low one each rest, and three short pips warn of every change. The beeps are handed to the browser’s audio clock all at once when you press Start, so they keep time even when the page goes into the background. The phone vibrates at each change while the page is running.
While the timer runs, the page asks for the screen to stay on. Some phones pause pages when the screen locks anyway; the time is measured by the clock rather than counted, so when you come back it shows the right point.
What is kept
Only the settings — rounds and seconds — in this browser, so the timer opens the way you left it. It is the one training tool on this site that keeps anything, and it never keeps anything about your body.
How we calculate
Tabata (1996)
8 rounds of 20 seconds at maximal effort and 10 seconds of rest: 4 minutes
Source: Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327-1330.
Session length
Rounds × (work + rest). The countdown before the first round is not part of it.
Frequently asked questions
How does the Tabata timer work?
Tap the Tabata preset and Start: a short countdown, then 8 rounds of 20 seconds of work and 10 of rest, four minutes in all. A high beep starts each work interval, a low one each rest, and three short pips count down every change.
What is EMOM?
Every minute on the minute: at the start of each minute you do the set work, and whatever is left of the minute is your rest. The preset is 10 rounds of 60 seconds with no separate rest.
Does it work with the screen locked?
Where the browser allows. The page asks to keep the screen on while the timer runs, and the beeps are scheduled ahead on the audio clock, so they keep time even when the page is in the background. Some phones pause the page when the screen locks; the clock is measured, not counted, so it shows the right time when you come back.
Does it remember my settings?
Yes, the last rounds and seconds you used, in this browser only, so the timer opens as you left it. Nothing else is stored, and nothing is sent anywhere.
Can I use it as a rest timer between sets?
Yes. The rest presets — 60, 90 seconds and 2 minutes — are a single countdown: tap one and Start after each set.