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Battle-tested interval timers for every discipline. Click any timer code to start your workout.
The original HIIT protocol. 20s max effort, 10s rest, 8 rounds. Created by Dr. Izumi Tabata.
Tabata with 5 second prepare countdown
Equal work/rest. Good for beginners or moderate intensity.
2:1 work:rest ratio. More challenging.
3:1 ratio. High work density.
Long recovery intervals. Good for sprint repeats.
Build aerobic capacity with shorter rest.
Increasing work periods with fixed rest.
Decreasing work periods. Finish strong.
Every minute, 10 rounds. Single kettlebell work.
Every 90 seconds, 10 rounds. Heavy work with rest.
7 rounds of 1 min work, 1 min rest
5 rounds of 2 min work, 1 min rest. Heavy bells.
4 blocks of 7 rounds. Wildman's Tetris protocol.
Standard 5 round protocol
Extended work capacity builder
Continuous work for 5 minutes
3 exercises, Tabata timing each
Long form continuous work
Every Minute On the Minute. Do your reps, rest remainder.
15 minute EMOM
Extended EMOM for endurance
Every 2 Minutes On the Minute. More time for complex movements.
Every 90 seconds. Good for heavy lifts.
As Many Rounds/Reps As Possible in 7 minutes
Common benchmark length
Extended conditioning
Complete workout as fast as possible, 15 min cap
20 minute time cap
Alternate movements each 30 seconds
Entry level. Same as Tabata timing.
Single exercise with 60s recovery after
Full 6-exercise circuit
4 rounds of 4min work / 1min rest
Equal intervals for technique focus
5 exercises, 90s each, repeated twice
Short burst with longer recovery
3 rounds × 2 minutes. Amateur boxing.
12 rounds × 3 minutes. Professional boxing.
6 round training session
3 × 5 minute rounds. Standard MMA.
5 × 5 minute rounds. Title fight format.
5 × 3 min rounds with 2 min rest
3 × 2 minute periods
5 round format
Shorter rounds for technique sparring
Heavy bag session with short breaks
Productivity technique. 25 min focus, 5 min break.
Full Pomodoro session
Walk/rest for recovery days
30 seconds per stretch, 12 positions
Simple 10 minute countdown
Progressive plank holds
Inhale 4s, hold 7s, exhale 8s × 10
1 min on, 30 sec rest
All protocols can be customized by adding prep time on the timer page.
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