Interval Timer
Set custom workout intervals with timer and rest periods
Interval Settings
Summary
Set your intervals
Configure work and rest times, then press Start
Related Calculators
Reference
- American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription, 11th Edition.
- Gibala MJ, Little JP, MacDonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol 2012.
About Interval Timer
How It Works
This interactive timer is designed for interval training sessions. Set your work and rest durations, specify the total number of rounds, and start the timer. It alternates between work and rest phases with a visual countdown, progress bar, and audio beep notifications. A round history table shows your completed intervals.
How to Use
Configure your intervals, press Start, and follow the timer through your workout. The work phase prepares you for effort, rest phase allows recovery. Use the Pause button if needed, and Reset to start a new session. The progress bar shows how much time remains in the current phase.
Tips for Effective Interval Training
Always warm up for 5 minutes before starting intervals. During work phases, aim for 80-90% of your maximum effort. During rest, keep moving at a low intensity. Cool down afterward. Start conservatively and gradually increase intensity or duration as you adapt.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.