# Focus Room Interval Timer Planner

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

Part of usefulweb.app (https://usefulweb.app/). Part of [Focus Room](https://focusroom.usefulweb.app/) (ownerApp: focusroom). Results are deterministic calculations from the inputs and the listed assumptions; the API returns exactly what the web page shows.

## Use it
- Human interface: https://focusroomintervalplan.usefulweb.app/ (interactive tool at https://focusroomintervalplan.usefulweb.app/tool)
- JSON API: POST https://focusroomintervalplan.usefulweb.app/api/v1/calculate with a JSON object of inputs (schema: https://focusroomintervalplan.usefulweb.app/api/v1/tool)
- OpenAPI: https://focusroomintervalplan.usefulweb.app/openapi.json
- MCP (Streamable HTTP): https://focusroomintervalplan.usefulweb.app/mcp - tool `focusroom_interval_plan`

## Inputs
- preset (select): Plan
- rounds (integer): Rounds per set
- sets (integer): Sets
- work (integer): Work (custom; EMOM: work inside each minute)
- rest (integer): Rest (custom)
- setRest (integer): Break between sets (custom)
- warmup (integer): Warm-up (custom)
- cooldown (integer): Cool-down (custom)
- countIn (boolean): 3-2-1 beeps before each round
- wav (boolean): Render the cue track (WAV) - Up to 20 minutes.
- sampleRate (select): Sample rate of the cue track

## Method
- 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.

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