Timer+ 20 seconds sprint · 60 seconds recovery
Free Sprint Interval Timer
Short efforts and longer recoveries make this preset useful for running, cycling, rowing, and other high-output intervals. It begins with eight sprint rounds.
Warm up thoroughly before maximal efforts. Use the exercise fields for equipment, resistance, pace, or technique cues when every round has a different goal.
Workout builder
Build your intervals
7:40 total
Live timer
Ready
Build your workout
0:00
Add exercise names or start with generic work intervals.
More control in the app
Take your named workouts with you
Timer+ adds voice announcements for exercise names, workout history, live time adjustments, widgets, and Apple Watch support. It is also more reliable when your phone is locked or the browser is in the background.
Try another interval format
Online HIIT timer FAQ
What is the Sprint Interval Timer?
Short efforts and longer recoveries make this preset useful for running, cycling, rowing, and other high-output intervals. It begins with eight sprint rounds. Warm up thoroughly before maximal efforts. Use the exercise fields for equipment, resistance, pace, or technique cues when every round has a different goal.
Can I name each exercise in this HIIT timer?
Yes. Every work segment has an optional exercise field. Enter names such as Pushups, Sit-ups, or Jump Squats and the active exercise will appear during the workout.
Will the timer keep running when my phone is locked?
Browser behavior varies when a screen is locked or the page is put in the background. Timer+ is the better choice for reliable workouts with voice announcements, history, live adjustments, and Apple Watch support.