How to use the Interval Timer

Interval Timer is a workout timer for intervals, circuits, treadmill sessions and gym work. You type the whole workout as a short expression instead of tapping through menus.

Open the Interval Timer

How to use it

Write the workout in the editor and press Start. Examples:

5x(1mWork+30sRest): five rounds of one minute on, 30 seconds off.
10mWork+5mRest+10mWork: steps run one after another, joined with +.
3x(5x(30sWork+30sRest)+1mRest): repeats can be nested.
4x(30s..60sWork+30sRest): .. ramps a step across the repeats (30, 40, 50 and 60 seconds).
3x(2x(60sWork+60sRest#)+2mRest): # drops the last rest of the inner set, so it isn't followed straight by the longer rest.
A Work or Rest step without a time is a hold step: it waits until you press Lap.

The presets menu holds templates (such as Tabata 8 × 20 s/10 s and 4 × 4 min VO2max), your recent workouts and favourites, and the cue settings: a start countdown, sounds, vibration and Keep Screen On, which stops your phone's screen from sleeping while a workout runs.

How it works

The timer counts from clock timestamps rather than ticking a counter, so it stays correct if your screen turns off or you switch apps. If you close the tab by accident mid-workout, it picks up where it should be when you reopen it.

← All tool guides

RunTK's tools are for planning and education. They aren't medical advice, and the right numbers for you depend on your health, experience and goals.