A free online interval timer for any work/rest protocol — HIIT, Tabata, circuit training, boxing rounds, sports drills, and productivity cycles. Use Polytimer's Multiple Timers tab to run simultaneous work and rest timers that repeat automatically. No app, no sign-up, works in any browser.
Interval timing is not limited to exercise. The Pomodoro Technique applies the same work/rest structure to cognitive tasks: 25 minutes of focused work alternating with 5-minute breaks. Research shows this prevents mental fatigue, improves retention, and creates a measurable record of effort.
For study intervals, use the study timer or the Pomodoro timer which automates the full Focus → Short Break → Long Break cycle.
An interval timer alternates between a work period and a rest period repeatedly. You set the duration of each phase, enable Repeat, and the timer handles all transitions automatically. Used for HIIT, Tabata, sports drills, and productivity cycles like the Pomodoro Technique.
Switch to the Multiple Timers tab. Add two timers — one for work, one for rest. Enter durations, enable Repeat on both, and press play. Each timer restarts automatically after each round with its own alarm.
Common HIIT settings: 20s/10s (Tabata), 30s/15s (beginner), 40s/20s (intermediate), 45s/15s (advanced). Tabata specifically uses 20s work / 10s rest for 8 rounds (4 minutes total).
Yes. The Pomodoro Technique is an interval system: 25 minutes focused work / 5-minute break. For automated cycling with automatic Focus → Short Break → Long Break transitions, use Polytimer's dedicated Pomodoro tab.
Boxing (3-minute rounds / 1-minute rest), wrestling, MMA, cycling sprints, swimming intervals, track running, rowing ergometer intervals, and basketball or football drill sessions all use interval timers. Multiple Timers lets you set any work/rest ratio for any sport.