Timer
Interval Timer
Tabata, EMOM, AMRAP, and circuits in one timer. Pick a protocol or build your own, and it calls every transition so you can keep your eyes off the screen.
Keep this tab open. The screen stays awake while the timer runs.
Which Protocol Should You Use?
| Protocol | Structure | Best for |
|---|---|---|
| Tabata | 20s work, 10s rest, 8 rounds | Short, brutal conditioning finishers |
| EMOM | Start a set every minute | Skill work, volume at submaximal loads |
| AMRAP | One continuous block | Work capacity and testing |
| Circuit | Stations, changeover, repeat | Full-body conditioning |
Interval work is conditioning, not maximal strength training. If you are training heavy for strength or size, the clock should follow your recovery rather than the other way round, which is what the rest timer and therest recommender are for. The trade-off is covered in EMOM vs timed rest sets.
Frequently Asked Questions
What is an interval timer?
An interval timer alternates timed work and rest periods for a set number of rounds, instead of counting down a single rest like a standard timer. It is what you need for Tabata, EMOM, AMRAP, circuits, and any conditioning work where the clock drives the session rather than your recovery.
What work-to-rest ratio should I use?
For conditioning, 1 to 1 or 1 to 2 is typical, meaning 30 seconds of work with 30 to 60 seconds of rest. Strength-biased intervals use 1 to 4 or longer. Endurance work runs at 1 to 1 or shorter so recovery stays deliberately incomplete. The timer shows your ratio as you change the numbers.
Does this interval timer work offline?
Yes. The page is cached after your first visit, so it runs with no signal, which matters in a gym basement. It also keeps your screen awake while the timer is running so you do not have to keep tapping the phone.
Can I build a custom interval workout?
Yes. Choose Custom, then set work, rest, rounds, cycles, and the break between cycles. Cycles let you repeat a block of rounds with a longer rest in between, which is how most circuit sessions are structured.