Interval & Tabata timer.
Set the work time, the rest time and the number of rounds, or start from a preset such as Tabata. Tones tell you when to go, when to rest and when you are done.
These tools are free to use without an account.
16 steps in 4:00: 8 rounds of work with rests between them.
Next: Work
Ready. Set the intervals and press Start.
Popular patterns
| Pattern | Intervals | Rounds | Total time |
|---|---|---|---|
| Tabata | 20 seconds work, 10 rest | 8 | 3:50 |
| 30 / 30 | 30 seconds work, 30 rest | 10 | 9:30 |
| 40 / 20 | 40 seconds work, 20 rest | 8 | 7:40 |
| 1 min / 1 min | 60 seconds work, 60 rest | 6 | 11:00 |
The timer never ends on a rest, so a pattern of eight rounds has eight work periods and seven rests. Totals above leave out the get-ready countdown.
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer. Your sound setting stays on this device only.
Work, rest and rounds
An interval timer repeats a work period and a rest period for a set number of rounds. The classic Tabata pattern is eight rounds of twenty seconds of hard work and ten seconds of rest, four minutes in all. The preset buttons set that and other common patterns, and you can change the work, rest and rounds to anything you like. The timer never ends on a rest: eight rounds give eight work periods and seven rests. A short get-ready countdown comes first.
Sound cues and keeping time
A rising two-note tone starts each work period, a lower tone starts each rest, three short beeps count down the last three seconds of a step, and a four-note chime ends the session. These are the timing and sound rules of the Class timer in One Fitness Hub Coach Mode. The countdown follows the clock, so a sleeping screen or a switched tab cannot make it drift. Turn the sound off if you prefer to watch.
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer. Calculations stay in your browser. Typed measurements are not sent or saved.
Common questions.
What is a Tabata timer?
It runs the Tabata pattern of eight rounds, each twenty seconds of work and ten seconds of rest. Press the Tabata preset and start. You can change any number to build another interval pattern.
Can I change the work and rest times?
Yes. Work and rest accept whole seconds, rounds from 1 to 99, and a get-ready countdown of up to 60 seconds. A plan longer than four hours is refused so it cannot run by mistake.
Will the sounds play with my screen locked?
A locked phone may not play web audio, so keep this page open and the screen awake. The page asks the browser to keep the screen on while the timer runs, where the browser allows it. The countdown itself stays correct either way.
Keep your progress in one place.
Track training, food and body progress with One Fitness Hub.