Tabata timer
The classic Tabata protocol is 20 seconds of hard work and 10 seconds of rest, eight times, which takes 4 minutes. Start with those defaults or set your own work, rest, rounds and warm-up countdown.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Set the work and rest seconds, the number of rounds and the get-ready countdown. The defaults are 20, 10, 8 and 10.
- Press Start. A beep marks each change: one for work, two for rest, a longer series at the end.
- Pause or reset at any time.
How it works
The timer builds a schedule: the get-ready period, then work and rest for each round, with no rest after the last. It measures elapsed time against the system clock and works out the current phase from it, so a delayed tick does not drift. The tab title shows the time left.
Worked examples
- Classic Tabata: 20 s work, 10 s rest, 8 rounds is 8 × 20 + 7 × 10 = 230 seconds, 3:50, plus the 10-second countdown gives 4:00.
- HIIT 40/20: 40 s work, 20 s rest, 10 rounds is 400 + 180 = 580 seconds, 9:40.
Good to know
Tabata is demanding. Warm up first and adjust the pattern if you are new to interval training.
Frequently asked questions
What is Tabata?
Tabata is a high-intensity interval training protocol of 20 seconds of all-out effort followed by 10 seconds of rest, repeated for eight rounds, so 4 minutes in all. It is named after Izumi Tabata, whose research on this pattern was published in 1996.
Can I use other work and rest lengths?
Yes. Set the work and rest seconds and the number of rounds. The same timer then works for HIIT, circuit training or any other work-rest pattern. The fields lock while the timer runs, and the total time is shown under the clock.
Is the last rest skipped?
Yes. The timer goes work, rest, work and so on and finishes at the end of the last work period, with no rest after it. The 10-second get-ready countdown at the start is not part of the rounds and can be set to 0.
Does it work with the screen off or in another tab?
It counts against the clock, so the time stays correct if the tab is hidden, but browsers may delay the beeps in a background tab. Where supported, the page asks the browser to keep the screen on while the timer runs. Press Start once so the browser allows sound.