FREE TOOLS
1-minute interval timer
A minute on, a minute off, with a beep at every change, free in your browser
How to use it
- Pick 5, 10 or 15 rounds, or set your own.
- Add a warm-up of 5 to 10 minutes under Warm-up, cool down and blocks.
- Press Start: three short beeps warn you before each change.
Why a minute on, a minute off?
One-minute intervals are long enough to settle into a hard, steady pace and short enough to hold it, and the equal rest lets you recover before the next one. It’s a classic on the rowing machine and the bike, and it works for running too. See the rowing interval timer for more sessions.
| Rounds | Work | Rest | Total |
|---|---|---|---|
| 5 | 5:00 | 4:00 | 9:00 |
| 10 | 10:00 | 9:00 | 19:00 |
| 15 | 15:00 | 14:00 | 29:00 |
Session ideas
- Rower: 10 rounds of a minute hard and a minute easy.
- Bike: 5 rounds at a hard effort, then 10 minutes easy.
- Running: a minute fast and a minute walking, as a step up from run-walk.
Questions
Is a minute of work too long for HIIT?
No: many interval sessions use efforts of a minute or more, such as the Norwegian 4×4. Pick a pace you can repeat in every round.
How many 1-minute intervals should I do?
Start with 5 to 10 rounds after a warm-up, and add rounds when the last one feels as strong as the first.
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
Download Cero
Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.