Sprint interval timer: 30 seconds on, 90 seconds off
30 sec work, 1 min 30 sec rest, 8 rounds. 14 min 45 sec total. Starts with a 15 sec get-ready count.
Space start/pause R reset Esc stop
Settings
30 sec work, 1 min 30 sec rest, 8 rounds. 14 min 45 sec total. Starts with a 15 sec get-ready count.
Presets
01
What this one is for
Thirty seconds is about as long as an actual sprint lasts before it becomes a hard run. Ninety seconds of recovery, a 1:3 ratio, is what the sprint interval training studies used so that each rep is close to full effort rather than a fade.
Eight rounds is 16 minutes. It sounds short. It is not. The classic Wingate-style protocols used four to six 30 second efforts, so eight is already an ambitious session for anyone not doing this regularly.
Works on a track, a hill, a bike, a rower. The recovery beep is a falling pair, so walk it off until the rising pair says go.
02
Good for
- Track sprints with a walk-back recovery
- Bike sprint intervals, Wingate style
- Hill repeats
- Rowing 30 second max efforts
03
How it runs
30 sec work, 1 min 30 sec rest, 8 rounds. 14 min 45 sec total. Starts with a 15 sec get-ready count. Press Start, or hit Space. The digits turn green while a work block runs and grey on rest.
Sound is on by default: a rising pair for work, a falling pair for rest, a tick for the last three seconds and a three-note finish. Mute with the speaker button. The screen stays on while the timer runs and the tab title shows the time left.
Change anything in Settings under the timer. The last setup you used on this page is remembered in your browser.
Questions people ask
- Why 90 seconds of rest?
- So that the next sprint is a sprint. With 30 seconds of rest you would be doing HIIT, which is a different session with a different goal. If you are still gassed at 90, make it 2 minutes.
- How many sprints should a beginner do?
- Four. Set Rounds to 4 and add one each week. The default of 8 assumes you have done this before.
- Is there a longer get-ready count?
- This preset uses 15 seconds so you can get to the start line. Change it in the settings.