Tabata timer
Adjust prep, work, rest and number of rounds; it defaults to the classic 20s work / 10s rest × 8 rounds.
Get ready
00:10
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How Tabata works
The original Tabata protocol alternates 20 seconds of maximum effort with 10 seconds of rest, repeated 8 times (4 minutes total). You can adjust any of these values.
The tool moves on its own through preparation, work, and rest, showing the current round and sounding an alert on every phase change.
The name comes from Dr. Izumi Tabata, who in 1996 published a study on Japanese speed skaters comparing this high-intensity protocol with traditional aerobic training; he found similar or greater improvements in aerobic and anaerobic capacity in just 4 minutes compared to hour-long sessions.
Worked example
With the default values (20s work, 10s rest, 8 rounds), the full session lasts 4 minutes not counting preparation. With 40s work and 20s rest over 6 rounds, the session would last 6 minutes, a common way to adapt the protocol to strength exercises instead of pure cardio.
Frequently asked questions
- Can I use timings other than 20/10?
- Yes, work, rest, rounds, and preparation are all fully configurable.
- Is there a rest after the last round?
- No, the last work round isn't followed by a rest, just like in the original protocol.
- Can I skip the preparation phase?
- Yes, set 0 seconds in the preparation field and the session will start directly on the first work round.
- Where does the name Tabata come from?
- From Japanese researcher Izumi Tabata, whose 1996 study on speed skaters demonstrated the effectiveness of this high-intensity interval protocol in very short sessions.