Use this free interval timer for workouts, run/walk sessions, stretching or focused work. Build your own sequence or start from a preset. No account or signup is required.
Save it for next time: bookmark this page. Your last valid settings are remembered in this browser; use Copy share link to save or share a specific workout structure.
Build a warm-up, work/rest rounds, sets and a cool-down. One ring counts the current interval and a second timer tracks the whole workout. Pick a preset or set your own, then press Start.
Music off
Choose a simple generated beat or a fuller DJ-style electronic track with drums, bass and synth melodies. Tracks repeat throughout your workout and load only when you press Play music. Music pauses with the timer and stops on Reset or completion. Cues automatically lower the music. The beat does not change your interval times.
Valid settings save automatically in this browser. Your optional max heart rate stays here; it is not included in a share link. Shared workouts never start automatically.
Keep this page visible and your screen on for reliable cues. Screen, sound, voice and vibration support varies by device.
Bookmark this page to return to your last settings. To save a particular workout, use Copy share link and bookmark that link. A shared link takes priority over locally saved workout settings.
Not sure of your max heart rate or zones? Use the heart rate zones calculator first. Educational tool, not medical advice. Stop if you feel pain, dizziness or unusual breathlessness, and check with your doctor before hard intervals if you have a health condition or are new to intense exercise.
Start/Pause/Resume controls the current workout. Skip moves to the next interval. Prev restarts the current interval after its first two seconds; otherwise it returns to the previous one. Reset stops and returns to Ready. Editing workout fields also resets a running timer.
Enable final-round rest if you want recovery after each set’s last work bout. In repeat mode, warm-up plays once, the work/rest sequence repeats, and cool-down is omitted; use Reset to stop. Full screen enlarges the timer; if native full screen is unavailable, a distraction-free in-page view is used. Exit with its button or Escape. With focus on the display, Space starts or pauses; arrow keys move between intervals.
Press Play music to choose your soundtrack. Motivation DJ (128 BPM) and Tabata DJ (144 BPM) are fuller electronic tracks with a driving kick, bass, chords and synth melodies. Each short track repeats during the workout. The two simple-beat options remain available. Adjust Music volume independently of timer cues. Music pauses with Pause, resumes with Resume and stops at Reset or workout completion. The style and volume are remembered, but music never starts automatically on a new visit. These tracks contain no spoken interval instructions; your timer settings control all work/rest transitions.
A normal bookmark opens the tool and restores settings saved in that browser. A copied workout link contains the sequence and intensity percentages, and can be used on another device. It excludes your optional maximum heart rate, which must be entered separately. It never starts a workout by itself. Clearing browser data removes locally saved settings.
Keep the timer visible and the screen on. The tool requests screen wake lock when supported, but a browser can release it. Background tabs and locked phones may delay or suppress sounds, speech and vibration. Timing catches up when execution resumes, but missed cues are not replayed. Test your chosen device before relying on alerts; this page is not a guaranteed background alarm or an offline app.
Sound needs a user action and device volume. Voice uses the device/browser speech service; vibration support varies and is unavailable in some browsers, including iOS Safari. No health data is sent by the timer to a Mountainotes account. Heart-rate values are optional guides, not live heart-rate measurements.
