Interval timer
Set the work and rest time, the rounds and an exercise for each interval. The timer counts down, beeps at every switch and shows what is next.
Format
20 seconds work, 10 seconds rest, 8 rounds: 4 minutes.
Exercises one per interval, then the list starts again
Free with one name. Names that rotate, the voice and saving your setup come with Athlete Pro. See the plans
On iPhone and iPad, notifications only work when the timer is on your home screen. It takes ten seconds.
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Part of Athlete Pro
The quick timer and the player are free with one name. Names that rotate, the voice and saving your setup come with Athlete Pro.
How the formats work
- EMOM
- Every minute on the minute: start at the top of the minute and rest for what is left. With three exercises you go through them minute by minute.
- Interval
- Work for a set time, rest for a set time, repeat. 45 seconds on and 15 off is a classic for HYROX stations.
- Tabata
- 20 seconds all-out, 10 seconds rest, eight times: four minutes.
- AMRAP
- As many rounds as possible: keep going through the list until the time is up.
- For time
- Once through the list as fast as you can. The clock counts up, or down to the time cap.
Want a whole session with every block? See the workouts
Work and rest, without a stopwatch
45 seconds on and 15 off is a classic for HYROX stations: long enough to hold race pace, short enough to keep the quality high.
Add several exercises and they take turns: interval 1 row, interval 2 lunges, interval 3 row. The rest after the last interval is included, so 45/15 × 8 is exactly 8 minutes.
Free with one name. With Athlete Pro you add more names, let them rotate and switch on a voice that calls out every change.
Interval timer questions
For hard station work 45/15 or 40/20; for longer engine work 2 minutes on and 1 off. Start easier than you think: the last rounds count.
Yes. Type one exercise per line; the timer goes down the list and starts at the top again.
Yes, no account needed. Rotating names, the voice and saving your setup come with Athlete Pro.