Tabata Timer
The classic Tabata protocol is loaded and ready: 20 seconds of work, 10 seconds of rest, 8 rounds, four minutes in total. Press start and follow the beeps. Change any number to build your own variation.
How to use the tabata timer
- The timer opens on 20 seconds work, 10 seconds rest, 8 rounds. Press Start.
- A ten-second get-ready countdown runs first, then the first work period starts on a high beep.
- Two lower beeps mark each rest. The last three seconds of every phase tick so you can brace for the switch.
- Adjust any field to run a longer or gentler variation; the preset chips restore the standard protocol.
How this timer works
What is the Tabata protocol?
Eight rounds of 20 seconds at maximum effort separated by 10 seconds of rest, four minutes in all. It comes from a 1996 study led by Izumi Tabata on Olympic speed skaters, which compared this format with steady moderate training.
Why only four minutes?
Because the work periods are meant to be at full intensity. Done properly, eight rounds is exhausting; if you could comfortably do sixteen, the effort was not Tabata intensity. Many people run two or three four-minute blocks with a few minutes of rest between them.
Can I change the numbers?
Yes. Every field is editable, and the timer remembers your last setup. The Tabata chip restores 20/10 × 8 at any time.
Does it keep going if I switch tabs or my screen locks?
The schedule is anchored to your device clock, so the timing stays exact however long the tab was in the background. Sound is the limit: beeps only play while the page is open in the browser, and a locked phone will usually silence them. For a workout you follow by ear, keep the page in the foreground.
Is it free, and do I need an account?
It is free with no account and no install. Everything runs in your browser, and your last settings are remembered on this device.