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HIIT Timer
Name
Rounds
Number of rounds
10
Intervals
Start on low intensity
Optional
Alerts
Other
Overrun
Notes
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30/30 Interval Timer

Thirty seconds at high effort, thirty seconds easy, ten times through — a minute of warmup on the way in, a minute of cooldown on the way out, 11:30 on the clock.

The even split is what makes it dependable: every round of work earns the same round of recovery, so the tenth effort can look like the first. That balance suits almost any movement — rower, bike, hill, jump rope — and makes this a session you can repeat week after week without dreading it. When you outgrow it, open the preset in the editor and tip the ratio toward work.

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Good to Know

Frequently Asked Questions

How long is a 30/30 interval workout?
This preset runs 11:30: a brief warmup, ten rounds alternating equal work and recovery, and a cooldown to close out the session.
What is a 1:1 work-to-rest ratio good for?
Equal recovery means you can keep the quality of each work interval high without the session becoming a grind. It’s a sensible default when you’re new to intervals or returning after a layoff.
What movement should I pair with it?
Anything rhythmic you can push for 30 seconds: running, rowing, assault bike, kettlebell swings, shadowboxing. The preset names the work interval Sprint, but the clock doesn’t care what you call the effort.