Sprint interval timer: 30 seconds on, 90 seconds off
30 sec work, 1 min 30 sec rest, 8 rounds. 16 min total.
What this one is for
This 30/90 interval timer alternates thirty seconds of work with ninety seconds of recovery. Eight rounds take sixteen minutes, including the final recovery. The clock does not set your pace.
Choose effort and round count from a suitable training plan. Ninety seconds of recovery is a setting, not a guarantee that you are ready for another maximal effort. Adjust or stop if the planned session no longer fits.
Start begins the first work period immediately. Complete your preparation separately, test sound and keep the page visible. The linked work/rest guide explains how changing recovery changes the session.
Good for
- A programme that specifies 30/90 intervals
- Editing short efforts with longer recovery
- Comparing round counts while keeping durations fixed
How it runs
30 sec work, 1 min 30 sec rest, 8 rounds. 16 min total. Press Start, or hit Space. The phase word and icon above the progress bar tell you where you are.
Check the Sound chip and device volume before starting. Work and rest have different tones. The tab title shows the time left. Start begins the first phase immediately; prepare your space first.
Keep the page visible for cues. The timer requests an awake screen, but the browser can refuse it or delay background sound. For offline use, load this exact page online and test a reload without a connection before relying on it.
Change the settings before starting. Work and Rest use seconds on this page. This page opens with its preset each visit; the main timer page remembers your valid settings.
Common questions
Is this the same as a Wingate protocol?
No. Sharing a thirty-second work period does not reproduce a research protocol. Equipment, effort, recovery and training frequency matter too.
How long do four rounds take?
Eight minutes: four pairs of 30 seconds work and 90 seconds recovery. Preparation is additional.
Can I extend recovery?
Yes. Rest is editable in seconds. Use a duration appropriate to your plan, and check the updated total before starting.