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Interval training guides
Answers with tables computed from the numbers. Each guide links to the matching free timers.
How long is a Tabata?
A Tabata is 4 minutes: 8 rounds of 20 seconds work and 10 seconds rest. Table of Tabata lengths from 4 to 32 rounds and from 1 to 5 blocks.
How long is a boxing round?
A professional boxing round is 3 minutes for men and usually 2 minutes for women, with 1 minute of rest. Fight lengths for boxing, MMA, Muay Thai and kickboxing.
EMOM vs AMRAP
EMOM starts a set every minute for a set number of minutes; AMRAP repeats a circuit as many times as possible before a single countdown ends. Comparison and EMOM length table.
How many rounds of HIIT? Work-to-rest ratios and rounds
Rounds that fit in 10, 15, 20 and 30 minutes for 20/10, 30/15, 40/20, 45/15, 30/30, 60/60, 20/40 and 60/30 intervals, with each work-to-rest ratio.
Interval workout time calculator
Total time of an interval workout from work, rest, rounds, sets and rest between sets. Default: 8 rounds of 20s/10s = 4:00. Reference totals for Tabata, HIIT, circuits and boxing.
The Flowtime technique
Count up, stop when focus breaks, take focus ÷ 5 as the break.
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.
168 palettes8 free, all 168 with Pro.
Apple WatchSaved interval timers run on the watch, with a haptic at each transition.
Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.
Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.