What is the timer set to?
The Tabata preset has 20 seconds of work, 10 seconds of rest, and 8 rounds. Four minutes in total. The page opens with those values ready.
Press Start to use the preset. A short count gives you time to get ready. A sound marks each change between work and rest.
Can I change the plan?
Yes. Open the session plan to change work time, rest time, or rounds. The result is a custom interval plan, even if you started with the Tabata preset.
Use the interval timer if you'd rather start from a different preset. It includes 30/30, 40/20, EMOM, and boxing rounds.
How hard should I work?
The timer does not set your level of effort. Choose a pace and movement that fit your current health, skill, and space. Good form matters more than matching a label.
Start gently if hard intervals are new to you. Stop if you feel pain, feel faint, or have another worrying symptom. Ask a health professional before hard exercise if a health condition could affect it.
The American Heart Association guidance explains why near-maximum exercise needs extra care.
What controls are included?
You can pause, resume, or reset the session, and choose a cue sound. The current phase, round, and time stay visible.