30 Min; Spin Bike; Intermediate; Intervals & Climb

Add timer to Seconds View full screen

Don't have Seconds Interval Timer yet?

Download on the App Store Download Seconds Interval Timer on Google Play

Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 30:00 Rollover intervals for more details.

Exercises:
  • Warm-up, Rpe 3-4, Cad 80-90, Res 3-4
  • Work (climb Prep), Rpe 5, Cad 75-85, Res 5-6
  • Work (seated Climb), Rpe 6, Cad 65-75, Res 6-7
  • Work (standing Climb), Rpe 7, Cad 60-70, Res 7-8
  • Recovery, Rpe 3, Cad 80-90, Res 3-4
  • Work (speed), Rpe 7, Cad 95-105, Res 5-6
  • Recovery, Rpe 4, Cad 80-90, Res 4-5
  • Work (power), Rpe 8, Cad 85-95, Res 6-7
  • Work (sprint), Rpe 9, Cad 100-110, Res 5-6
  • Work (seated Push), Rpe 7, Cad 90-100, Res 5-6
  • Work (incline Power), Rpe 8, Cad 70-80, Res 7-8
  • Work (seated Climb), Rpe 8, Cad 65-75, Res 8-9
  • Work (seated Attack), Rpe 8, Cad 85-95, Res 6-7
  • Work (all Out), Rpe 9, Cad 100-110, Res 5-6
  • Work (climb Finish), Rpe 7-8, Cad 70-80, Res 7-8
  • Cool Down
  • Warm-Up, RPE 3-4, Cad 80-90, Res 3-4 3:56
  • Work (Climb Prep), RPE 5, Cad 75-85, Res 5-6 1:09
  • Work (Seated Climb), RPE 6, Cad 65-75, Res 6-7 1:00
  • Work (Standing Climb), RPE 7, Cad 60-70, Res 7-8 1:00
  • Recovery, RPE 3, Cad 80-90, Res 3-4 0:30
  • Work (Speed), RPE 7, Cad 95-105, Res 5-6 0:45
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (Power), RPE 8, Cad 85-95, Res 6-7 1:00
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (Sprint), RPE 9, Cad 100-110, Res 5-6 1:31
  • Recovery, RPE 3, Cad 80-90, Res 3-4 0:30
  • Work (Seated Push), RPE 7, Cad 90-100, Res 5-6 1:00
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (Incline Power), RPE 8, Cad 70-80, Res 7-8 1:00
  • Recovery, RPE 3, Cad 80-90, Res 3-4 0:36
  • Work (Standing Climb), RPE 7, Cad 60-70, Res 7-8 1:32
  • Recovery, RPE 3, Cad 80-90, Res 3-4 0:30
  • Work (Seated Climb), RPE 8, Cad 65-75, Res 8-9 1:30
  • Recovery, RPE 3, Cad 80-90, Res 3-4 1:59
  • Work (Standing Climb), RPE 7, Cad 60-70, Res 7-8 1:30
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (Seated Attack), RPE 8, Cad 85-95, Res 6-7 1:19
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (All Out), RPE 9, Cad 100-110, Res 5-6 1:54
  • Recovery, RPE 4, Cad 80-90, Res 4-5 0:30
  • Work (Climb Finish), RPE 7-8, Cad 70-80, Res 7-8 1:49
  • Cool Down 1:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

Runloop

Seconds Pro