A classic tabata uses 20 seconds of work, 10 seconds of rest, and 8 rounds for a four-minute block. Change the work, rest, rounds, or sets below and see the full session, working time, and recovery before you train.
Tabata works best when the movement is simple and the clock is clear. Pick a preset, then adjust the numbers for the session in front of you.
Round 1 of 8 · Set 1 of 1
Best with a simple movement you can start immediately every round.
Eight rounds of 20 seconds work and 10 seconds rest take four minutes. Add preparation, multiple sets, or recovery between sets and the total session becomes longer. The calculator includes all of those parts.
Start with the classic eight-round block. One or two hard blocks are enough for most sessions when the movement is demanding. Use more sets only when technique remains consistent and the extra work has a clear purpose.
Two classic four-minute sets with 60 seconds of recovery between them take nine minutes. Add the preparation countdown separately; the default 10-second prep makes the complete timer 9:10.