Mobile App
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Run the standardized fitness tests on a screen you can read across the gym. The PACER beep test, a mile time trial paced in even splits, and a full Hyrox simulation — each timed to its protocol so the only thing left to do is score yourself and try to beat it next time.
The full 20-meter PACER test: 21 levels, the beep quickening each level. Run a shuttle on every beep; the color flips each one so you can see the pace.
Four even quarter-mile splits toward an 8:00 mile — two minutes a lap. The timer marks each split so you can hold pace; edit the laps to your goal time.
The eight Hyrox stations in race order, each after its 1 km run, run once as a single session. The times are a mid-pack guide — edit each run and station to your own splits.
A fitness test is an effort run to a fixed protocol so the result means something you can compare — to a standard, to other people, or to your own past self. The protocol has to stay constant for the score to be honest, which is exactly what a timer is for: it holds the pacing, the levels, or the stations identical every time so the only variable left is you.
That is what separates a test from a workout. A workout is shaped to train you; a test is shaped to measure you. The same effort can do both — many benchmark workouts are really tests in disguise — but on a test day the timer runs the protocol and you chase the number.
The PACER beep test (also called the bleep test or multi-stage fitness test) runs 20-meter shuttles to a beep that quickens each level, estimating aerobic capacity from the level you reach. The mile time trial paces a single hard mile in four even quarter-mile splits, so your time is the result. The Hyrox simulation rehearses the eight-station fitness race in order, each station after its 1-kilometer run.
Alongside them sit benchmark workouts that double as tests of work capacity and endurance — Fight Gone Bad, the Norwegian 4×4, and Sprint 8 — which live on their protocol hubs and are linked below. Pick the one that matches what you want to measure: aerobic base, raw speed, race readiness, or sheer output.
A test is only useful if you repeat it the same way. Note your result — the level and shuttle on the beep test, your mile time, your Hyrox splits — keep the protocol fixed, and run it again in a few weeks. The gap between the two numbers is your progress, and it is far more reliable than how a single hard session happened to feel on the day.
The right interval timer for whatever you are training today — HIIT, Tabata, EMOM, AMRAP, circuits, and rounds.
Every minute on the minute — work, then rest on the time you have left.
As many rounds as possible against a time cap — the CrossFit metcon clock.
Round and rest bells for boxing, MMA, Muay Thai, and BJJ — train to the bell.
Jeffing, fartlek, and run/walk ratios — a timer that calls every run and walk for you.
The full Seconds experience — on iPhone, Apple Watch, and Android.