How do I use the Tabata Timer timer?

This page is pre-configured for Tabata Timer. Click Start to begin. Work and rest phases alternate automatically with sound cues at each transition.

Will the timer work if I switch tabs?

The timer runs in your browser while this tab stays open. Switching away may delay updates on some devices — keep the tab active for reliable timing.

Can I change work and rest durations?

This preset uses fixed intervals optimized for the protocol. Use Customize on the setup screen for timing overrides, or open the HIIT timer for fully editable work/rest times.

Tabata Timer

训练20s

休息10s

轮数8

共 4:00 · 第 1 轮前 10秒准备

More fitness timers

HIIT Timer

Tabata Timer

Classic Tabata protocol — 20 seconds work, 10 seconds rest, 8 rounds. Free online Tabata timer with sound. Open this page, click Start, and follow the on-screen phase cues. Sound alerts mark each transition — no app install required.

Tabata training alternates 20 seconds of maximum effort with 10 seconds of rest for eight rounds — about four minutes total. This preset follows the classic Tabata protocol used in HIIT and cardio classes.

Customize sounds and durations from Settings (when available). Share this page or bookmark it for your next session.

Frequently asked questions

How do I use the Tabata Timer timer?: This page is pre-configured for Tabata Timer. Click Start to begin. Work and rest phases alternate automatically with sound cues at each transition.
Will the timer work if I switch tabs?: The timer runs in your browser while this tab stays open. Switching away may delay updates on some devices — keep the tab active for reliable timing.
Can I change work and rest durations?: This preset uses fixed intervals optimized for the protocol. Use Customize on the setup screen for timing overrides, or open the HIIT timer for fully editable work/rest times.

如何使用

经典 Tabata 是 20 秒训练、10 秒休息，做 8 轮 — 约 4 分钟的高强度训练。这款计时器自动运行该协议，带阶段标签、声音提示和训练进度。

查看协议预览（训练、休息、轮数）并点击“开始”。设置了准备时间时会先运行“准备”倒计时。
跟随计时器上方的阶段标签（准备、训练或休息）和背景色，自动在训练和休息之间切换。
使用“暂停”冻结计时器；按“继续”恢复。无法“跳过” — 训练期间 20/10 协议保持锁定。
在设置页面点击“自定义”，可在下次训练前更改轮数、训练、休息或准备时长。
训练结束后，点击“再来一次”开始新一轮，或“返回设置”回到协议预览。

键盘快捷键

Space暂停 / 继续

Esc立即停止并返回设置

M静音 / 取消静音 Tabata 声音提示

自定义对话框打开时或在输入框中输入时，键盘快捷键禁用。

小贴士

按住“停止”按钮一秒可提前结束训练 — 短按无效。
声音提示包括训练和休息最后 3 秒的倒计时蜂鸣，以及阶段切换音。在设置页切换声音，或在训练中按 M。
“自定义”仅在开始前可用。训练结束后使用“返回设置”更改时长。
使用全屏图标在训练中获得更大的显示。
时长和声音偏好保存在你的浏览器中。训练期间刷新或离开页面会重置进度。
计时器运行时，受支持的浏览器会自动保持屏幕常亮，避免训练中屏幕变暗。