About IntervalTimers.com

Our mission

Timing shouldn't be the hard part of a workout. IntervalTimers.com gives fitness enthusiasts, athletes, coaches — anyone who needs precise intervals — a free, quick way to build and run exactly the timer they need.

Why interval training works

Alternating hard effort with recovery is one of the most efficient ways to build cardiovascular fitness and endurance, and it takes less time than steady-state work. A timer that handles the structure lets you put your attention on the movement instead of the clock.

• Structure your workouts with precise timing
• Focus on form rather than watching the clock
• Create custom intervals for any training methodology
• Save your favourite routines and come back to them
• Share timers with friends or training partners

Popular workout methods

HIIT (High-Intensity Interval Training)

Short bursts of intense exercise alternated with low-intensity recovery. A typical session might be 30 seconds of maximum effort followed by 30–90 seconds of recovery, repeated for 15–30 minutes.

Tabata protocol

Developed by Dr. Izumi Tabata: 20 seconds of ultra-intense work followed by 10 seconds of rest, repeated eight times for a four-minute block. Short, but it improves both aerobic and anaerobic fitness.

EMOM (Every Minute On the Minute)

Perform a set piece of work at the top of each minute, then rest for whatever is left of it. The work/rest split is built in, and it makes fatigue easy to track as the session goes on.

AMRAP (As Many Rounds As Possible)

Complete as many rounds of a circuit as you can inside a fixed window — a natural way to compete against your own records.

Circuit training

Move through five to ten stations with minimal rest, then repeat the circuit. Strength and conditioning in one session.