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Focus Room Interval Timer Planner

HIIT, Tabata and EMOM schedules with every phase and a cue-track WAV to play along.

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Up to 20 minutes.

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More about this tool

How it works

Plans an interval workout — Tabata (20 s / 10 s × 8), HIIT, EMOM or your own work and rest lengths with rounds, sets, set breaks, warm-up and cool-down — and lists every phase with its start time. It also renders a cue track: a mono WAV with a bright chime when work starts, a soft tone for rest, 3-2-1 beeps before each round, a halfway signal and a finish chime, to play on any speaker. The Focus Room app runs the same plan live and downloads the same file.

  • Tabata: 20 s work and 10 s rest per round (the protocol of Tabata et al., 1996; usually 8 rounds) after a 10 s get-ready phase. HIIT: 40 s / 20 s with a 1-minute warm-up and cool-down. EMOM: every round starts on the minute; work is the seconds you choose, rest is the rest of the minute. Custom uses your lengths. Rounds and sets are yours in every plan.
  • Phases follow each other without gaps: warm-up, then work and rest per round, a set break between sets, and the cool-down. There is no rest after the very last round.
  • Cues: a sound at the start of every phase, 3-2-1 beeps (880 Hz, 150 ms) in the three seconds before each work phase, two short beeps halfway through work phases of 20 s or more, and three rising chimes at the end. Work chimes use the partial ratios of a free bar (1 : 2.756 : 5.404, Fletcher & Rossing), rest tones a sine with its octave.
  • The cue track is mono 16-bit PCM: silence of the plan’s length plus 2 s, with every cue mixed in at its exact second and peaks limited to −0.2 dBFS.

A timer, not training or medical advice. Warm up, stop when something hurts, and ask a professional before hard training.

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Part of Focus Room

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How to use the Focus Room Interval Timer Planner

Plan Tabata, HIIT, EMOM or custom intervals, see every phase with its start time and download a cue track to play along.

What it is for

Interval workouts — and other routines that switch between doing and pausing — are easy to describe and annoying to time by hand. This tool turns a plan into a precise schedule: Tabata, HIIT, EMOM ("every minute on the minute") or your own work and rest lengths, with rounds, sets, a break between sets, a warm-up and a cool-down.

You get the total time, the work and rest time, a coloured timeline and a table of every phase with its start and end. The tool also renders a cue track: a WAV file that is silent except for a bright chime when work starts, a soft tone for rest, 3-2-1 beeps before each round, two short beeps halfway through longer work phases and three rising chimes at the end. Play it on any speaker and you do not need to watch a screen.

It is a timer, not training advice.

Worked example

Choose HIIT, 6 rounds per set and 2 sets. HIIT uses 40 seconds of work and 20 seconds of rest, with a one-minute warm-up and cool-down. The tool reports:

  • 12 rounds in 14:20 — 8:00 of work and 6:20 of rest, warm-up and breaks.
  • 74 cue sounds in the track.
  • The phase table starts with the warm-up from 0:00 to 1:00, then work 1:00–1:40, rest 1:40–2:00 and so on. After round 6 of set 1 comes a set break from 6:40 to 7:40, then set 2 starts with work 7:40–8:20. The last work phase ends at 13:20, followed by the cool-down to 14:20.

The cue track at 16 kHz is about 27.6 MB: 14 minutes 20 seconds plus a two-second tail.

How to read the result

  • Total time includes warm-up, rests, set breaks and cool-down. Work is the sum of the work phases only.
  • The timeline is red for work, green for rest, purple for set breaks and teal for warm-up and cool-down.
  • In the phase table, Set and Round tell you where you are; Start and End are minutes:seconds from the start of the track.
  • There is never a rest after the very last round — the cool-down (or the end) follows directly.

Tips and common mistakes

  • In Tabata and HIIT the work and rest lengths are fixed; choose Custom to set your own. Rounds and sets are yours in every plan.
  • In EMOM each round starts on the full minute. Set how many seconds of work you want inside the minute; the rest of the minute is rest.
  • Switch off the 3-2-1 beeps if you prefer only the phase chimes.
  • The cue track is limited to 20 minutes. For longer plans, run the live interval timer in Focus Room, which also speaks the cues if you want.
  • Pick 16 kHz for the smallest file; every chime and beep stays below 8 kHz, so they sound the same at all three rates.

FAQ

What is a Tabata?

Eight rounds of 20 seconds of hard work and 10 seconds of rest, named after the 1996 study by Izumi Tabata's group. The tool adds a 10-second get-ready phase in front.

Can the timer speak?

The cue track contains chimes and beeps only. Focus Room's Display tab can speak "Work", "Rest" and the round with your browser's voice while it runs the same plan.

Why does the WAV start with silence?

The track starts at the beginning of the warm-up; the first chime marks the warm-up, the first work chime comes when it ends.

Is the app timer the same as this file?

Yes. Focus Room uses the same plan and the same cue sounds, and its "Download cue track" button makes the identical file.

Guide last updated:

For scripts and AI agents

  • JSON API: POST https://focusroomintervalplan.usefulweb.app/api/v1/calculate (same calculation as this page)
  • Interface description: OpenAPI 3.1 · AI guide: llms.txt
  • MCP server (Streamable HTTP): https://focusroomintervalplan.usefulweb.app/mcp · tool name focusroom_interval_plan
Example request
curl -s -X POST https://focusroomintervalplan.usefulweb.app/api/v1/calculate \
  -H 'content-type: application/json' \
  -d '{"preset":"tabata","rounds":8,"sets":1}'
Feedback · ideas & bug reports welcome