Interval timerand HIIT timer
An interval timer alternates work and rest for as many rounds as you set. Here you pick the work time, the rest time and the rounds, then hit start: 40/20, 30/30 or 1:00/1:00 for running. Work and rest show in different colours and a beep marks each change.
0:20
This timer, on your wrist
Here you have to keep the tab open and the phone in your hand. In Evox the WOD runs from your Apple Watch: the active block shows large and transitions buzz at the right moment.
Free, no account, nothing to install. Discover Vox
Timer free, in your browser, no account. The app is free to download.
What this interval timer does
Three settings, one big clock
Your own work/rest
Work from 5 seconds, rest from 0, both adjustable in 5 second steps. 40/20, 30/30, 45/15 or 2:00/1:00: you set it in a few clicks.
Round counter
The clock shows the current round out of the total, so you know where you are without counting in your head.
Beeps you can trust
Three short beeps on the last 3 seconds of each phase, a higher one when work or rest starts. You can mute it with one tap.
More in the Evox app
The app has the same intervals plus EMOM, AMRAP and For Time, saved timer presets, and every finished session goes to your history.
Three ways people use it
Same clock, different work/rest
HIIT circuits
40/20 over 4 exercises for 4 rounds: burpees, kettlebell swings, air squats, mountain climbers. Set 16 rounds and switch exercise on each beep.
Running and rowing intervals
1:00 hard, 1:00 easy for 10 rounds on the track or the rower. The timer handles the time, you handle the pace.
Station work
45 seconds of work, 15 seconds to move to the next station. Everyone in the room changes on the same beep.
How to set it up
Right here, in the timer above
Set work and rest
Use the + and − buttons to set the work time and the rest time. 40 and 20 for a classic HIIT, 20 and 10 for Tabata.
Set the rounds
One round is one work phase plus one rest phase. 8 rounds of 40/20 gives you 8 minutes.
Start
Hit Start. Work shows in one colour, rest in another, and a beep marks each change. Pause or reset any time.
Interval and HIIT timer FAQ
Settings, formats and the app
Still have questions?
Contact us →Interval training: work/rest ratios and how to set them
Interval training means alternating effort and rest on a fixed clock. HIIT, Tabata, circuits and running repeats all work this way. What changes is the ratio between work and rest, and that ratio decides how hard each round feels.
How the work/rest ratio changes a session
With short rest, fatigue builds round after round and the last rounds get much harder than the first. With longer rest, you recover enough to keep the same output on every round. A 1:1 ratio like 30/30 is a good starting point. A 2:1 ratio like 40/20 is harder. Tabata, at 20/10, is the hardest of the common formats, which is why it only lasts 4 minutes.
Common interval formats
Tabata: 20 seconds work, 10 seconds rest, 8 rounds. 30/30: 30 seconds each, often 10 to 20 rounds. 40/20: a classic for circuits with several exercises. 45/15: work time with just enough to change station. 1:00/1:00 or 2:00/1:00: longer efforts, common for running or rowing. You can set any of these in the timer above.
Choosing exercises for intervals
Pick movements you can keep clean when tired: assault bike, rower, running, kettlebell swings, burpees, air squats. Keep technical lifts like snatches for formats with more rest, such as an EMOM. If you do several exercises, change exercise on each work beep and keep the order the same every round.
Progressing over the weeks
Start with more rest, then cut it down as you get fitter. One way: 30/30 for two weeks, then 30/20, then 40/20. In the Evox app you can save each setting as a preset and find your past sessions in your history, so you see what you did last time.
Keep your intervals, not just the clock
In Evox, every interval session you finish is saved in your history, and the timer runs on your Apple Watch on iPhone.