Tabata Timer
Tabata interval timer with 20 seconds work and 10 seconds rest per round. Features a 3-second preparation countdown and configurable rounds. Input never leaves your device — everything runs locally in your browser.
How to Use the Tabata Timer
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Frequently Asked Questions
What is the exact Tabata protocol?
20 seconds all-out work, 10 seconds rest, 8 rounds = 4 minutes, plus the 3-second prep countdown. Deviating (longer rests, fewer rounds) makes it interval training, not Tabata.
How hard should 'all-out' be?
≈170% VO2max — unsustainable-beyond-20-seconds effort. If you can chat in round 6, go harder; if form collapses before round 5, scale to 15s work intervals first.
How often per week?
2–3 true Tabata sessions weekly with rest days between; daily Tabata overtrains most people within 3 weeks. Fill other days with Zone 2 cardio and strength.
Why does the prep countdown matter?
3 seconds to set position prevents false starts and pulled muscles — most Tabata injuries come from launching cold into round 1.
When using Tabata Timer, is anything uploaded?
No. Everything runs locally in your browser. Nothing leaves your device.
Last updated October 2026