Softonic

Tabata Timer

Step 1 / 3 Intervals

Schedule

Configure a Tabata-style or general interval countdown. The active clock and optional Web Audio beeps run in your browser. Every round includes its rest, including the last round; if another set follows, the separate set break runs after that final round rest.

How the Tabata timer works

  1. 1

    Set the intervals

    Choose the prep time, work seconds, rest seconds and number of rounds for the workout block.

  2. 2

    Add sets and sound

    Use multiple sets for longer sessions, add rest between sets and turn local beeps on or off.

  3. 3

    Run the browser timer

    Start, pause, skip or reset the interval clock while the schedule and total time stay visible.

Classic Tabata timing and custom intervals

The familiar Tabata-style preset is 20 seconds of work, 10 seconds of rest and 8 rounds, making a 4-minute block before preparation. The original 1996 study used seven to eight 20-second cycling bouts at about 170% of VO2max with 10 seconds between bouts; changing the timer does not reproduce that research protocol or its intensity. See the original PubMed record.

Setting Classic value What it controls
Prep 10 seconds Time to get ready before the first work interval
Work 20 seconds The high-effort phase of each round
Rest 10 seconds The recovery phase after each work interval
Rounds 8 How many work/rest pairs run inside each set
Sets 1 How many full blocks repeat

Use shorter work intervals when you are learning an exercise, testing a movement or returning after a break. Use longer rest intervals when technique matters, when the movement is heavy or when you need cleaner recovery. Multiple sets are useful for circuits, but keep the total time realistic: intensity drops quickly when every round is supposed to be all-out.

The active countdown and beeps run in the browser. Browsers usually require a click before audio can play, so start the timer once to allow Web Audio. Configuration values can still be sent to the server and included in the multi-step URL; they are not health records, and no microphone or audio recording is uploaded.

The total is exact: preparation + every work phase + a rest after every round (including the final round of each set) + one additional set break between consecutive sets. Pause preserves the remaining time, Skip completes the current phase, Reset returns to the first phase, and leaving the component stops its ticker and closes its audio context.

This tool only keeps time and does not select exercises or prescribe intensity. High-intensity intervals can be demanding; stop if you feel pain, dizziness or unusual shortness of breath.

Frequently Asked Questions

A classic Tabata block uses 20 seconds of work, 10 seconds of rest and 8 rounds, for 4 minutes of intervals. This timer adds an optional prep countdown before that block.

Yes. You can adjust prep seconds, work seconds, rest seconds, rounds, sets and rest between sets. That makes it useful for Tabata, HIIT circuits, sprint repeats and simple interval training.

Modern browsers usually block audio until the page receives a user action. Click Start once and the timer can create a short local Web Audio beep for phase changes.

The active countdown and Web Audio beeps run locally, and no recording is made. Interval configuration can be sent to our server and included in the multi-step URL.

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