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Space start/pause · R reset · F fullscreen

Interval timer

A free interval timer preset to 30 seconds. Tick Repeat and it rings at the end of every round and restarts by itself, which a basic phone timer will not do without an extra app. Also searched as interval training timer, work rest timer, round timer.

How Repeat works

The timer runs one length over and over. At zero it plays the alarm, waits about a second, and starts the same countdown again until you press Space. That makes equal intervals, such as 30 seconds on and 30 seconds off, effortless: every alarm means switch.

Uneven work and rest: count beeps

Because there is only one length, pick the shorter unit that divides both parts and count alarms.

SchemeSet the timer toWorkRestOpen
30 / 3030 s + Repeat1 beep1 beep30 second timer
40 / 2020 s + Repeat2 beeps1 beep20 second timer
45 / 1515 s + Repeat3 beeps1 beep15 second timer
Tabata 20 / 1010 s + Repeat2 beeps1 beepTabata timer
60 / 6060 s + Repeat1 beep1 beep60 second timer
EMOM60 s + RepeatReps, then restWhat is left1 minute timer

Choose the Beep sound; it is the shortest and easiest to count. Each round is a second or so longer than the set time, so a "4-minute" Tabata ends closer to four and a half.

Setting up a session

  1. Decide the scheme and total rounds. Eight to ten rounds of 30/30 is a solid starting point.
  2. Set the base length, tick Repeat, press F if the screen is across the room.
  3. Warm up for five minutes, then press Space on your first work round.
  4. Press Space again when the last round ends, then cool down.

Example workouts by scheme are on the HIIT timer page, and the guide interval training schemes compares Tabata, EMOM, AMRAP and 30/30. Not medical advice; adjust effort to your fitness.

Frequently asked questions

Can this timer run different work and rest lengths?

Not directly; it repeats one length. Set the shorter unit, tick Repeat, and count beeps. For 40 seconds work and 20 rest, set 20 seconds and work through two beeps, rest for one.

How do I stop the repeating timer?

Press Space to pause, or R to reset. Untick Repeat if you want the next countdown to end with the usual overlay instead of restarting.

Are the intervals exact?

Each round runs about a second longer than the set time because the alarm plays before the restart. For most training that is fine; for strict testing use a stopwatch.

All timers

Time's up!

Your timer has finished.