Sprint Interval Timer — 30s / 4 min
6 × 30s sprint / 4:00 recovery · 27 min. Runs in the browser with color-coded phases and beeps; the screen stays on. Free, no sign-up.
Get Ready
0:10
Next: Sprint · 0:30
27:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
Sprint interval training in the shape used by many lab studies: thirty-second all-out sprints with four minutes of easy recovery, six sprints. 27 minutes in total.
- 30 seconds all-out
- 4 minutes easy
- 6 sprints
Sprint
30s
Recovery
4:00
Sprints
6
Total
27 min
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.
Related timers
Run Walk Interval Timer
5-min walk · 8 × run 1:00 / walk 1:30
Run Walk Timer — 3 min / 1 min
8 × run 3:00 / walk 1:00 · 32 min
2 Minutes On, 1 Minute Off Timer
8 × 2:00 work / 1:00 rest · 24 min
4×4 Interval Timer
4 × 4:00 hard / 3:00 easy · 28 min
Tabata Timer
8 rounds · 20s work / 10s rest · 4 min
HIIT Timer
10 rounds · 30s work / 30s rest · 10m