Free Workout Presets

Tap a workout to open the timer with it loaded, then press START. You can still adjust the work time, rest time and rounds before you begin.

Interval Timer

• 30s on / 30s off: 30s work, 30s rest, 10 rounds
• 40s on / 20s off: 40s work, 20s rest, 8 rounds
• Tabata 20 / 10: 20s work, 10s rest, 8 rounds
• 1 min on / 1 min off: 60s work, 60s rest, 10 rounds
• Running: 1 min fast / 2 min easy: 60s work, 120s rest, 8 rounds
• Sprints: 15s / 45s: 15s work, 45s rest, 10 rounds

Workout Timer

• 45s on / 15s off: 45s work, 15s rest, 10 rounds
• 30s on / 30s off: 30s work, 30s rest, 12 rounds
• 50s on / 10s off: 50s work, 10s rest, 10 rounds
• 20-minute session: 40s work, 20s rest, 20 rounds

Tabata Timer

• Classic Tabata (4 min): 20s work, 10s rest, 8 rounds
• Double Tabata (8 min): 20s work, 10s rest, 16 rounds
• Triple Tabata (12 min): 20s work, 10s rest, 24 rounds

Gym Timer

• 60s work / 30s rest: 60s work, 30s rest, 10 rounds
• Boxing: 3 min / 1 min: 180s work, 60s rest, 6 rounds
• EMOM style: 50 / 10: 50s work, 10s rest, 12 rounds
• Sets: 40s / 90s rest: 40s work, 90s rest, 5 rounds

Circuit Timer

• 45s station / 15s move: 45s work, 15s rest, 12 rounds
• 30s station / 15s move: 30s work, 15s rest, 16 rounds
• 60s station / 20s move: 60s work, 20s rest, 10 rounds

Exercise Timer

• Beginner: 30s / 30s: 30s work, 30s rest, 8 rounds
• Full body: 40s / 20s: 40s work, 20s rest, 10 rounds
• Strength: 60s / 60s: 60s work, 60s rest, 8 rounds
• Cardio burst: 20s / 10s: 20s work, 10s rest, 8 rounds

Workout Clock

• 12 minutes: 45s / 15s: 45s work, 15s rest, 12 rounds
• 16 minutes: 45s / 15s: 45s work, 15s rest, 16 rounds
• 20 minutes: 30s / 30s: 30s work, 30s rest, 20 rounds
• EMOM style: 50s / 10s: 50s work, 10s rest, 10 rounds

Japanese Walking Timer

• Classic: 3 min fast / 3 min slow: 180s work, 180s rest, 5 rounds
• Beginner: 2 min fast / 3 min slow: 120s work, 180s rest, 5 rounds
• Short: 3 / 3 for 15 minutes: 180s work, 180s rest, 3 rounds
• Long: 3 / 3 for 45 minutes: 180s work, 180s rest, 8 rounds

CrossFit Timer

• EMOM 12 min: 50s work, 10s rest, 12 rounds
• Tabata: 20s / 10s: 20s work, 10s rest, 8 rounds
• AMRAP 12 min: 720s work, 10s rest, 1 round
• E2MOM 16 min: 110s work, 10s rest, 8 rounds
• Intervals: 2 min on / 1 min off: 120s work, 60s rest, 5 rounds

EMOM & AMRAP Timer

• EMOM 10 min: 50s work, 10s rest, 10 rounds
• EMOM 20 min: 50s work, 10s rest, 20 rounds
• E2MOM 12 min: 110s work, 10s rest, 6 rounds
• AMRAP 10 min: 600s work, 10s rest, 1 round
• AMRAP 15 min: 900s work, 10s rest, 1 round

Boxing Round Timer

• Bag work: 3 min / 1 min: 180s work, 60s rest, 6 rounds
• Amateur: 3 x 3 min: 180s work, 60s rest, 3 rounds
• Pro: 12 x 3 min: 180s work, 60s rest, 12 rounds
• MMA: 3 x 5 min: 300s work, 60s rest, 3 rounds
• Muay Thai: 5 x 3 min / 2 min: 180s work, 120s rest, 5 rounds
• Conditioning: 2 min / 1 min: 120s work, 60s rest, 6 rounds

More free timers: HIIT Timer · Interval Timer · Workout Timer · Tabata Timer · Gym Timer · Circuit Timer · Exercise Timer · Workout Clock · Japanese Walking Timer · CrossFit Timer · EMOM & AMRAP Timer · Boxing Round Timer