Interval settings
Set warm-up, work, rest, rounds, cool-down, and optional cues.
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HIIT Timer (Intervals)
Run warm-up, work, rest, rounds, and cool-down intervals with a dominant phase countdown.
How the HIIT sequence runs
The sequence is warm-up, alternating work and rest, then cool-down. Enter 0 for warm-up or cool-down to skip that phase. Rest is skipped after the final work interval, so the session can move directly to cool-down or finish.
Set Warm-up to 30 seconds, Work to 40, Rest to 20, Rounds to 10, and Cool-down to 60. The timed session lasts 10 minutes 30 seconds: 30 seconds of preparation, ten work periods, nine rests, and one minute to cool down.
During an interval
Pause holds the current phase. Start resumes it. Next ends the current phase early and advances the sequence. Settings remain fixed while the run is active. Reset returns to the first available phase and round one. Sound cues use browser audio, so keep the tab open and prevent device sleep when a cue matters.