Three-step routine
Warm up | 30s, Move | 45s, and Rest | 15s total 90 seconds. Three repeats create a 4-minute 30-second plan.
Build an interval sequence
One interval per line. Durations: 45s, 2m, 01:30, or 00:01:30. The entire list repeats.
Warm up
Round 1 · step 1 of 9
Current interval remaining
00:00:30
Total plan 00:04:30 · elapsed 00:00:00
Silent visual timing. This page must stay open. Missed background updates advance to the appropriate interval when execution resumes.
Sequence preview
| Step | Round | Interval | Duration |
|---|---|---|---|
| 1 | 1 | ▶ Warm up | 00:00:30 |
| 2 | 1 | Move | 00:00:45 |
| 3 | 1 | Rest | 00:00:15 |
| 4 | 2 | Warm up | 00:00:30 |
| 5 | 2 | Move | 00:00:45 |
| 6 | 2 | Rest | 00:00:15 |
| 7 | 3 | Warm up | 00:00:30 |
| 8 | 3 | Move | 00:00:45 |
| 9 | 3 | Rest | 00:00:15 |
Inputs and results are processed in this browser. This tool does not upload your entries or retain them after a page refresh.
How to use the Interval Timer
- 01
Enter one Label | duration line for every step in the sequence.
- 02
Choose how many times the complete list repeats and inspect the preview.
- 03
Start, pause, or reset the timer. Copy or download the planned sequence.
Examples
Speaking drill
Introduction | 1m followed by Main point | 2m and Questions | 30s makes a 3-minute 30-second round. The same labels appear in each repeated round.
Sequence repetition
Repeats apply to the entire entered list in order. An interval has no special work or rest meaning; its label is yours to choose. Add a separate rest line wherever the plan needs one.
Elapsed time rather than tick counting
The active interval is selected from the elapsed sequence position. Pausing excludes that paused period. A late browser update can skip the display of intervals that have already elapsed.
Preview and export
The preview expands the schedule into numbered steps and round numbers. CSV exports the plan, not a history of physical activity or proof that you completed each step.
What to know
- 1–30 steps, 1–50 repeats, and at most seven total days.
- Each interval is limited to 24 hours. Browser sleep and background restrictions can affect updates.
Common questions
Can I change the sequence after starting?
Reset the timer to unlock the inputs. Clear also stops timing and removes the sequence.
Are intervals audible?
No. This timer uses visual countdowns and progress only.
What duration formats work?
Use seconds such as 45s, minutes such as 2m, MM:SS such as 01:30, or HH:MM:SS. Each interval must be at least one second.