Tabata-style interval timer 45/15 x 8
45 sec work, 15 sec rest, 8 rounds. 8 min total.
What this one is for
Eight stations of 45 seconds work and 15 seconds transition take eight minutes. Six minutes are work, and two are recovery or movement between stations.
Compared with the ten-round version, this leaves out two stations. Decide the sequence before starting and keep it visible. If your equipment needs more than fifteen seconds to change, extend Rest and check the new total.
How it runs
45 sec work, 15 sec rest, 8 rounds. 8 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 original Tabata protocol?
No. Classic Tabata timing is 20/10 for eight rounds. This is an editable interval variation; exercise and effort remain your choice.
What does the total include?
The default includes 8 work periods and 8 rests, including the last rest: 480 seconds altogether. Preparation and any longer gaps are separate.
Can I add a longer gap between blocks?
Run one block, take your planned gap separately, then choose Run again. Increasing Rounds repeats the same pair without adding longer gaps.