Download on the App Store

Tabata Timer

Updated 2026-05-21

Pre-configured for the original Tabata protocol: 20 seconds of all-out work, 10 seconds of rest, repeated 8 times. Press start. The timer beeps a countdown before each transition and a higher tone signals the switch. Total workout: 4 minutes.

    Press Start to begin

    What Is the Tabata Protocol?

    Dr. Izumi Tabata published the original 20/10 protocol in 1996 after studying Japanese national speed skaters. The format calls for 20 seconds at near-maximal effort (around 170% of VO2 max) followed by 10 seconds of complete rest, repeated 8 times for a total of 4 minutes. Tabata's research showed this short format produced gains in both aerobic and anaerobic capacity, which is why it remains popular three decades later.

    Exercises That Work Well in a Tabata

    Pick one exercise per Tabata block. Trying to rotate exercises every round defeats the purpose: the protocol works because you reach near-maximal effort and accumulate fatigue, which requires the same movement each round.

    How to Get the Most Out of This Tabata Timer

    1. Warm up for 5 to 10 minutes before starting. Tabata is intense and cold muscles risk injury.
    2. If you cannot maintain effort through round 8, the load is too high. Drop intensity until you can finish, then build from there.
    3. One Tabata block per session is plenty for beginners. Two or three are enough for most trained athletes.
    4. Use the 10 second countdown built into this tool to get into position before round 1 begins.

    Take Intervals to Your Wrist

    Programmable intervals with haptic feedback on Apple Watch. Build your timer once, run it anywhere without your phone.

    Download PEAKVO2

    Frequently Asked Questions

    How long does a Tabata timer run for?

    Exactly 4 minutes per block: 8 rounds of 20 seconds work plus 10 seconds rest. This timer is pre-set to one block.

    Is the Tabata timer free?

    Yes. This Tabata timer runs entirely in your browser. No signup, no ads, no limits. You can run as many Tabata blocks as you want.

    Can I change the work and rest times?

    Yes. The intervals are pre-loaded for the classic 20/10 protocol but you can edit any field, add intervals, or change the rounds count. For full custom builds use our main programmable interval timer.

    Does this Tabata timer have audio?

    Yes. Three short countdown beeps play at 3, 2, and 1 second before each transition, and a higher tone marks the switch from work to rest (and vice versa). A finishing chime plays at the end of round 8.

    Other Interval Timer Presets