Interval (Tabata) Training Timer
This timer lets you follow your interval workout, with audio cues, using your own chosen work and rest durations.
Audio cues may require sound permission in your browser; on some browsers the timer can slow down if the tab is left in the background.
How Do I Use the Interval Training Timer?
Interval training (a general term for methods like HIIT/Tabata) alternates short bursts of intense work with short rest periods. With this timer, you first set your work duration, rest duration and total number of rounds; once you hit Start, the timer automatically switches between work and rest phases, prompting you with audio cues along the way. The classic Tabata protocol is 20 seconds of work, 10 seconds of rest, for 8 rounds — but you're free to adjust these values to match your own fitness level and training goals. If you're new to interval training, starting with longer rest periods and fewer rounds is recommended.
Frequently Asked Questions
I don't hear any sound — what's wrong?
Browsers usually require a user interaction (tapping Start) before they'll play audio; check that your device sound is on and the browser tab isn't muted.
You may also find our Sports Injury Rehabilitation service useful.
You may want to use this alongside our Stretch Timer.
This tool is for general information and awareness only; it does not constitute medical advice, diagnosis or treatment recommendations. Results may deviate from true values due to measurement error and the general assumptions built into the underlying formula.
These tools offer a general idea; for an assessment specific to your situation, feel free to contact us.