Press one and it is loaded
- Tabata Timer8 × 0:20 / 0:10Seven to eight sets of twenty seconds with ten of rest between them, handed over whole by the 1996 paper.Medicine & Science in Sports & Exercise
- Norwegian 4x4 Timer4 × 4:00 / 3:00Four intervals of four minutes at 90 to 95% of maximum heart rate with three minutes of active rest, the 2007 Trondheim protocol.Medicine & Science in Sports & Exercise
- Run Walk Timer8 × 1:00 / 1:30LoadedCouch to 5K week 1: a five minute warm-up walk, then a minute of running and ninety seconds of walking, eight runs in all.NHS
- HIIT Timer8 × 0:40 / 0:20Forty hard and twenty easy, eight times over: a gym circuit format for near-maximal work, with time to reach the next station.
- 7 Minute Workout Timer12 × 0:30 / 0:10Twelve body-weight exercises of thirty seconds with ten seconds to switch, the circuit of a 2013 ACSM journal article.American College of Sports Medicine
- EMOM Timer10 × 1:00A cue once a minute and no scheduled recovery, so you earn your rest by finishing the repetitions early.CrossFit
- Rest Timer1 × 2:00Two minutes of rest, started as you rack the bar: the top of the ACSM range for muscle growth and the NSCA floor for big lifts.American College of Sports Medicine · National Strength and Conditioning Association
- Plank Timer3 × 0:30 / 0:30Three holds of thirty seconds with thirty between them, the front plank in the USA Gymnastics exercise progression sheet.USA Gymnastics
- CrossFit Timer1 × 20:00One twenty minute clock with no rounds and no rest inside it, the length the published benchmark Cindy is scored over.CrossFit
- AMRAP Timer1 × 12:00One twelve minute clock for as many rounds as you can fit in, the AMRAP length a 2024 study used.Frontiers in Physiology
- Stretching Timer10 × 0:30 / 0:10Thirty second holds taken twice a muscle group, which is the sixty seconds the ACSM position stand asks for.American College of Sports Medicine
What walking breaks did to a marathon time in a 2016 trial
In a 2016 trial, walking breaks did not make a marathon significantly slower. Forty-two non-elite runners, 22 men and 20 women, ran one either with a run/walk strategy or running only. The run/walk group finished in 4:14:25 on average and the running group in 4:07:40, a difference the trial found not significant. The run/walk group reported less muscle pain and fatigue.
Walking breaks did not lighten the heart’s load: markers of cardiac strain rose in both groups after the race, and the authors read the rise as a reversible response to hard, long exercise. Their conclusion is that run/walk does not lower the load on the heart and blood vessels, but lets non-elite runners reach similar times with less muscle discomfort.
For a beginner, the NHS builds its Couch to 5K plan the same way: 9 weeks of three runs a week, alternating running and walking, until you can run for 30 minutes. This timer opens on its first week.
How a run-walk session works
Week 1 of Couch to 5K: a 5 minute warm-up walk, then run for 1 minute and walk for 1:30, seven times, and run one more minute. Finish with a 5 minute cool-down walk.
This timer runs the warm-up as Get ready and stops after the last run: 23:30 in all. Walk the 5 minute cool-down after the final bell.
Run three times a week with a rest day between runs, as the NHS plan does.
Galloway sets the ratio by pace. At 7 minutes a kilometre his table gives 60 seconds of running and 30 of walking; at 8 minutes a kilometre, 30 and 30.
Source: Galloway Training Programs Magic Mile and Run-Walk-Run strategies, Jeff Galloway
This timer rings a bell as each run starts and ends, warns ten seconds before each run ends, has a fullscreen key, and keeps the screen awake where the browser allows; it is free and needs no account. Keep this tab in front, because a browser may pause the sound of a tab you cannot see.
Run-walk sessions to try
These are our suggestions. Where one follows a published source, that source is cited under it.
- Couch to 5K
Week 1 as the timer opens: 8 runs of 1:00, 1:30 of walking between them.
- Week 2
Run for 1:30 and walk for 2:00, five times, then a final 1:30 run: 6 runs in all.
Load this session- Galloway 60/30
Run 60 seconds, walk 30, the ratio Galloway gives for 7 minutes a kilometre. Twenty runs make about half an hour.
Load this sessionSource: Galloway Training Programs Magic Mile and Run-Walk-Run strategies, Jeff Galloway
- Galloway 30/30
Run 30 seconds, walk 30, his ratio for 8 minutes a kilometre. Thirty runs make about half an hour.
Load this sessionSource: Galloway Training Programs Magic Mile and Run-Walk-Run strategies, Jeff Galloway
Stretch before the warm-up walk and again after the cool-down walk, as the NHS plan does.
Common run-walk mistakes
Running the run segments hard because they are short. If you cannot speak in short sentences, slow down or walk more often.
Skipping the warm-up walk. The NHS starts every run with 5 minutes of walking to raise your heart rate gently.
Running on consecutive days. The plan puts a rest day between every run.
Stopping in the walk. Keep walking briskly so the next run starts from moving, not standing.
Run-walk questions
What is the run walk run method?
Running for a set time, then walking for a set time, over and over. Jeff Galloway sets the ratio by pace: 60 seconds running and 30 walking at 7 minutes a kilometre, for example.
Source: Galloway Training Programs Magic Mile and Run-Walk-Run strategies, Jeff Galloway
Is run-walk slower than running?
Not significantly, in one marathon trial. In 2016, runners who took walking breaks averaged 4:14:25 and those who only ran 4:07:40, a difference the trial found not significant, and the run/walk group reported less muscle pain and fatigue.
How do I start running as a beginner?
Couch to 5K starts with 1 minute of running and 1:30 of walking, eight runs, three times a week, and builds to 30 minutes of running over 9 weeks. If you are worried about your health, the NHS says to speak to a GP first.
Last updated . To report a wrong number, see About Bursta.
Six palettes, and a phase keeps its meaning in all of them
The same four grounds, drawn six ways. Each is solved so that get ready, work, rest and done stay apart, and so the clock stays readable from across a gym. Pick one and the whole page turns with it; this browser remembers the choice.
The app
The same clock, in your pocket
Bursta is being finished for phones. Android comes first and iPhone after it. It is the timer you have above, built as an app: the same reading of the wall clock every frame, so a locked screen, a phone call or a backgrounded app does not make it drift.
It keeps sounding with the screen off
The bell lands with the phone locked in your bag and your music still playing. A page in a tab cannot do that.
Your own workouts, and a record of them
A builder, a library you name and reorder, a history that fills itself in, and a calendar with repeats and reminders.
Made to be read while you are breathing hard
Six palettes, five text sizes, and the phase in the colour of the whole screen. English and Ukrainian.
Soon on Google PlaySoon on the App Store
