What is the default plan?
The HIIT preset has 40 seconds of work, 20 seconds of rest, and 8 rounds. Press Start if you don't want to change anything. A short count gives you time to get ready.
A sound marks each phase change. The screen shows the current phase, round, and time.
How do I make my own plan?
Open the session plan and set the work time, rest time, and rounds. The page shows the full session time before you begin.
You can also choose another preset. The Tabata timer opens with 20 seconds of work and 10 seconds of rest, and the interval timer has more options.
How hard should I work?
HIIT means high-intensity interval training, but the timer cannot tell what is safe for you. Choose a pace and movement that fit your current health, skill, and space.
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 can I use?
Pause or resume at any time. Reset clears the current run and returns to the start. The phase, round, and clock stay on the main display.