40/10 Interval Timer
Forty seconds of work, ten of rest, eight rounds deep — a 4:1 ratio where the recovery barely exists. It’s a breath and a reset, not a real break, which makes 40/10 one of the more demanding shapes on the hub and a favorite for conditioning circuits that want the heart rate high and kept there.
Choose a movement and an effort you can genuinely repeat eight times, because the tiny rest punishes a fast start: fade in the first few rounds and the back half falls apart. It’s built for steady, sustainable conditioning — rowing, bike, swings, step-ups. Press start to run all eight rounds, or open the preset in the editor to add a warmup or stretch the rest while you adapt.
More HIIT Timer Presets
30/30 HIIT Timer
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total11:30Sprint Intervals
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
- 0:20 WORK
- 1:00 REST
- 8 ROUNDS
Total13:40Long-Burst Conditioning
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
- 1:00 WORK
- 0:30 REST
- 6 ROUNDS
Total10:3060/20 HIIT Timer
A full minute of work to twenty seconds of rest — the 3:1 grind for holding a strong output once the recoveries stop being enough.
- 1:00 WORK
- 0:20 REST
- 8 ROUNDS
Total10:2040/20 HIIT Timer
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:4045/10 HIIT Timer
A 4.5:1 grind that splits the difference between 40/10 and 50/10 — a 45-second effort against a single breath of rest.
- 0:45 WORK
- 0:10 REST
- 8 ROUNDS
Total7:1045/15 HIIT Timer
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
- 0:45 WORK
- 0:15 REST
- 10 ROUNDS
Total9:4530/15 HIIT Timer
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:1530/10 HIIT Timer
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
- 0:30 WORK
- 0:10 REST
- 10 ROUNDS
Total6:3050/10 HIIT Timer
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
- 0:50 WORK
- 0:10 REST
- 8 ROUNDS
Total7:5030/5 HIIT Timer
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.
- 0:30 WORK
- 0:05 REST
- 10 ROUNDS
Total5:45Norwegian 4x4
Four 4-minute near-max efforts with 3 minutes easy between, plus a warm-up and cool-down. The classic VO2 max protocol for runners, cyclists, and rowers.
- 4:00 WORK
- 3:00 REST
- 4 ROUNDS
Total40:00Sprint 8
Eight all-out 30-second sprints with 90 seconds of easy recovery between, plus a warm-up and cool-down. The eight-sprint protocol popularized by Phil Campbell.
- 0:30 WORK
- 1:30 REST
- 8 ROUNDS
Total19:30
Frequently Asked Questions
- How hard is 40/10 compared with 40/20?
- Considerably harder. Halving the rest to 10 seconds turns a manageable 2:1 session into a near-continuous 4:1 effort, so pace each round well below all-out — the workout is about lasting, not peaking.
- What is a 40/10 interval good for?
- Building work capacity and mental durability. The short rest keeps your heart rate high throughout, which makes it a strong conditioning stimulus on a bike, rower, or with bodyweight and kettlebell movements.
- Can I make the rest longer?
- Yes — open the preset in the editor and lengthen the rest. Many people start at 40/20 and shorten the recovery toward 40/10 as their conditioning improves.