Interval timers for every workout

Most interval workouts come down to three numbers: how long you work, how long you rest, and how many rounds you do. Cero turns them into a timer you can start in a tap, with clear colors, sounds and voice cues so you can keep your eyes on the workout.

Workout	Work	Rest	Rounds
Tabata	20 s	10 s	8
HIIT 40/20	40 s	20 s	8 to 12
EMOM	Your reps	The rest of the minute	10 to 20
AMRAP	12 to 20 min	None	As many as possible
Boxing	3 min	1 min	3 to 12
Running 4×4	4 min	3 min	4

Two ways to build a timer

• The simple timer: set high intensity, low intensity and sets, with an optional warm-up and cool down. Most workouts on this page need nothing more.
• The advanced timer: build every interval yourself, with its own name, color, icon and intensity level, or start from a quick template: Tabata (20/10), EMOM (1–3 min), Work / Rest, Rounds for time and Run + station.

Save your timers, duplicate and reorder them, and share them with friends or a class as a Cero file or a QR code.

• Free toolOnline interval timerSet work, rest and rounds, press Start and follow the beeps. Free, in your browser→
• Workout timerTabata timerEight rounds of 20 seconds hard and 10 seconds easy: the four-minute workout, and how to time it→
• Workout timerHIIT timerSet your work, rest and rounds once, and let the timer run the session→
• Workout timerEMOM timerA cue at the top of every minute: do your reps, rest for what’s left, go again→
• Workout timerAMRAP timerOne clock counting down, as many rounds as you can fit in, and a counter to tally them→
• Workout timerBoxing round timerRounds and rest like a real bout, for bag work, pads and shadowboxing→
• Workout timerHYROX training timerPractice the run and station rhythm of a hybrid race with Cero’s Run + station template→
• Workout timerCircuit training timerWork through each station on the clock, with rest between stations and between rounds→
• Workout timerRunning interval timerHard and easy segments by time, cues in your ears and heart rate on your wrist→
• Workout timerWOD timerFor Time, EMOM, AMRAP and Tabata, the four clocks behind most workouts of the day, in one app→
• Workout timerMMA and Muay Thai round timerRounds and rest for MMA, Muay Thai and kickboxing, for bag work, pads, drilling and sparring→
• Workout timerJump rope timerSkipping intervals from your first 30 seconds to 3-minute rounds, and how to time them→
• Workout timerKettlebell timerSwings, snatches and complexes on the clock: EMOM, Tabata and intervals→
• Workout timerRowing interval timerIntervals for the rowing machine, timed by the clock or by the distance→
• Workout timerCycling interval timerIndoor cycling and spin intervals, from short sprints to 4-minute efforts, with heart rate if you want it→
• Workout timerNorwegian 4×4 interval timerFour 4-minute intervals at 85 to 95% of maximum heart rate, with 3 easy minutes between them→
• Workout timerSprint interval timerShort, all-out sprints with long rests: the format behind the research on very short workouts→
• Workout timerInterval walking timerThree minutes fast, three minutes slow, five times: the walking workout from a Japanese study→
• Workout timerRest timer between setsRest the right amount between strength sets, with one-tap presets and a sets counter→
• Workout timerPlank timerTimed holds and short rests for front planks, side planks and a full core routine→
• Workout timerStretching timerTimed holds and changeovers for a stretching or mobility routine, so you can close your eyes and breathe→