Tabata This! Timer
The CrossFit benchmark “Tabata This!” is five Tabatas back to back — Row, Squat, Pull-Up, Push-Up, and Sit-Up — eight rounds of 20 seconds on and 10 seconds off for each, with a one-minute rotation between movements. This timer runs the whole thing in order, 23:10 from the first row to the last sit-up, so you never have to count intervals or watch the clock.
Two of the five movements need kit: a rower for the opening block and a bar for the pull-ups. No rower or bar? Open the preset in the editor and swap them — high knees or fast step-ups for the row, ring rows or jumping pull-ups for the bar — keeping each block a full eight rounds so the benchmark still holds its shape.
More Tabata Timer Presets
20/10 Tabata
The original protocol — 8 rounds of 20 seconds on, 10 seconds off. Four minutes.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50Two-Move Tabata
Two movements stacked back-to-back. Eight rounds of each, with a one-minute reset between blocks.
- 2 INTERVAL BLOCKS
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total10:40Four-Move Tabata
Full-body sweat. Four movements, eight rounds each, one-minute reset between blocks. Brutal but balanced.
- 4 INTERVAL BLOCKS
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total20:20
Frequently Asked Questions
- What is “Tabata This!”?
- A classic CrossFit conditioning benchmark, first posted by CrossFit in 2010: five Tabata blocks — Row, Squat, Pull-Up, Push-Up, Sit-Up — each eight rounds of 20 seconds of work and 10 seconds of rest, with a one-minute break to rotate between movements. Forty work intervals of all-out effort across the whole body.
- How is “Tabata This!” scored?
- By your weakest interval, not your best. For each movement you take the lowest rep count from its eight rounds, then add those five numbers together for your Tabata score — so the smart pace is one you can hold on the eighth round, not a fast first round you cannot repeat.
- How long does it take?
- This preset runs 23:10: five blocks of eight rounds (0:20 work, 0:10 rest) with a one-minute rotation between each. It adds no warmup or cooldown so it matches the benchmark — add your own in the editor if you want them.