Why train with intervals?
Interval training alternates fixed periods of work and rest, letting you accumulate more time at high intensity than you could sustain continuously. It's the backbone of engine work for CrossFit, Hyrox and hybrid athletes: repeatable, measurable, and easy to progress week over week.
How to use this timer
- Set rounds, work seconds and rest seconds. The default 5 × 3:00 on / 1:00 off is a classic erg session.
- Press START. Work phases show green, rest phases cyan, and the last 3 seconds of every phase pulse red with a beep.
- Fullscreen it on a phone or tablet propped against the erg — the digits are sized to be readable mid-piece.
Example interval sessions
- 5 × 3:00 / 1:00 — row, ski or bike at a hard, repeatable pace. Aim for even splits across all five.
- 10 × 1:00 / 1:00 — run or bike; classic 1:1 speed work.
- Hyrox compromise pairs — 4 × (4:00 work / 2:00 rest): 500 m row + walking lunges, practicing movement under running fatigue.
- 30/30 × 20 — assault bike, moderate/hard alternating. Deceptively nasty.
Choosing a work-to-rest ratio
Rules of thumb: 1:2 or 1:3 (e.g. 30s on / 60–90s off) for speed and power, 1:1 for hard aerobic work, and 2:1 or 3:1 (like 3:00 on / 1:00 off) for threshold and race-pace endurance. Progress by adding rounds or shaving rest — not both at once.
Looking for fixed formats instead? The Tabata timer runs the classic 20/10, and the EMOM timer handles minute-based work.
FAQ
- What is a good work-to-rest ratio?
- It depends on the goal: 1:2–1:3 for speed and power, 1:1 for hard aerobic conditioning, 2:1–3:1 for threshold endurance work. Start conservative and shrink the rest as fitness improves.
- What is the difference between interval training and Tabata?
- Tabata is one fixed interval scheme: 8 × 20 seconds on / 10 seconds off at maximal effort. This timer lets you set any rounds, work and rest — Tabata is just one point in that space.
- How do Hyrox athletes use interval timers?
- Mostly for compromised running and erg repeats: fixed work windows on the row, ski or run alternated with station work, with strict rest so pacing stays honest across rounds.
- Can I use this for running intervals outside?
- Yes — the audio cues carry through phone speakers or headphones, and the screen stays awake. Set your work/rest, pocket the phone, and run on the beeps.