The 40/20 HIIT timer: 40 seconds of hard work against 20 seconds of recovery, eight rounds through, eight minutes on the clock. The 2:1 ratio tips the session toward work — long enough that you can’t treat each interval as a sprint, short enough on rest that fatigue builds round over round.
This is the workhorse interval for conditioning circuits and bootcamp-style training, and it suits almost any movement: kettlebell swings, rowing, burpees, bike, battle ropes. Press start and the timer runs all eight rounds end to end. Want a warmup, more rounds, or a longer rest while you build up to it? Open the preset in the editor and set your own.
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.
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
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.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
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.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.
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.
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.