1 Minute Interval Timer

Updated 2026-05-21

Pre-configured for 60 seconds of work followed by 30 seconds of rest, repeated 10 times. Total workout: 15 minutes. The full minute work block fits longer movements (running intervals, swim laps, full circuit rounds) while the 30 second rest keeps the pace honest.

When to Use a 1 Minute Interval Timer

60 seconds is the sweet spot for movements that need more than a sprint window. It works for 200 to 400 meter run intervals, full kettlebell complexes, rowing efforts, EMOM-style strength sets, and any circuit where one exercise per minute makes more sense than rapid switching. The 2:1 work to rest ratio gives you enough recovery to maintain quality but keeps the cardiovascular load high. If you want stricter timing for EMOM workouts, set rest to 0 and use the 60 second work interval as the full minute.

Workouts That Fit a 60/30 Timer

• 400 meter run intervals (faster runners) or 200 meter intervals (most people)
• Rowing intervals at a hard but sustainable pace
• Kettlebell complexes (swing + clean + press, repeated)
• Bike sprints at near-threshold effort
• Full body circuit (1 exercise per minute, rotate through 10)
• Heavy compound strength sets (5 to 8 reps with the remaining time as rest)
• Swim laps (1 lap of 25 meters at hard effort, varies by ability)

The longer 60 second work window suits compound movements and distance-based intervals. Avoid pairing it with very short movements (single jumps, single reps) where the work block becomes mostly rest.

Tips for Running a 1 Minute Interval Timer

1. Pick a target pace or effort for round 1 and try to match it through round 10. Consistency matters more than starting hot.
2. For running intervals, the 30 second rest is short. Walk during the rest, do not stop and stand.
3. If you are using this for EMOM strength work, set rest to 0 and aim to complete reps in the first 30 to 40 seconds.
4. Heart rate should reach 85 to 95 percent of max by round 4 or 5. If it does not, the work intensity is too low.

Frequently Asked Questions

How long is a 1 minute interval timer workout?

15 minutes for the 10 round preset on this page. Each round is 90 seconds (60 work + 30 rest). Adjust rounds to fit your session length.

Can I use this as an EMOM timer?

Yes. For a true EMOM (Every Minute On the Minute) workout, set rest to 0 and the 60 second work interval becomes your full minute. Complete prescribed reps in the first part of each minute and rest with the remaining time.

What is a good work to rest ratio for 1 minute intervals?

The 2:1 ratio (60 work, 30 rest) is the most common for conditioning. For higher intensity intervals try 1:1 (60 work, 60 rest). For pure speed work try 1:2 (60 work, 120 rest).

Does this 1 minute interval timer make sound?

Yes. Countdown beeps play at 3, 2, and 1 second before each transition. A higher tone marks the switch between work and rest, and a finishing chime plays at the end of the last round.

Other Interval Timer Presets

• Tabata Timer  20s work, 10s rest, 8 rounds
• 30 Second Interval Timer  30s work, 15s rest, 10 rounds
• HIIT Timer  45s work, 15s rest, 8 rounds
• Programmable Interval Timer  build any custom sequence