Overview
Alternate sprint and recovery with audible cues. Track repeats without guessing rest duration.
Time the fast piece and the walk back separately. Do not start the next rep while you are still guessing the rest.
How to use it
- Open HIIT Timer.
- Set work, rest, and rounds before you start, and put the screen where you can see it from the floor.
- Keep Tabata Timer or Online Stopwatch for a second phase.
Good to know
This is a training clock, not medical advice. Stop if something hurts, and keep the screen awake so the interval change is not delayed.
The tools are free on the TimerClock home page. Settings stay in this browser. The privacy policy explains what is stored.
Frequently asked questions
What is this guide for?
Alternate sprint and recovery with audible cues. Track repeats without guessing rest duration.
Which TimerClock page should I open?
Start with HIIT Timer. Use Tabata Timer when you want a closer variation.
How many rounds should I start with?
Use the length in the guide for the first session. Add a round only after you finish the set with the same form you started with.
Will the beep work with music on?
Test it once with your headphones or speaker on. If the chime is buried, raise the timer volume or use a sharper sound.
When was this guide updated?
October 2, 2026. The steps match the tools linked on this page.