What are Preset Intervals & How to Use Them
Preset Intervals are pre-configured work/rest ratios — think 30/30, 40/20, or classic Tabata 20/10 — saved as quick-start buttons or cards. Tap one and you’re in. Unlike the fully custom Interval Timer, where you build every setting from scratch, presets wipe out setup time. They’re ideal when you want proven, popular formats without tweaking: the best preset work rest ratios for fitness, backed by science and used by coaches and athletes everywhere.
How This Works
Browse or tap a preset ratio from the list or cards. The timer auto-loads work time, rest time, rounds (or infinite), and any extras like prep or audio cues. Hit start and you’re off — adjust rounds or pause if you need to. The sequence runs with clear phase indicators so you stay in rhythm. Perfect for classes, quick home sessions, or when motivation is high but time is short. Need a one-off custom ratio? Use the Interval Timer; for manual lap-style tracking, the Stopwatch has you covered.
Benefits
Zero friction — start in seconds and keep your momentum. You get battle-tested ratios that fitness pros and research support, so you’re not guessing. Use the same preset week after week to build consistency and track progress. Beginners love presets because there’s no guesswork on work/rest; when you want variety or to experiment, the custom Interval Timer and HIIT or Tabata presets complement your toolkit.
Tips for Best Results
- Choose by goal: shorter rests for fat burn and endurance, longer rests for power and recovery.
- Start with fewer rounds if the ratio is new to you, then build up.
- Lean on audio and visual cues fully so you stay in rhythm without watching the clock.
- Log which presets feel best and why — build a short list of personal favorites.
- Switch presets periodically to avoid adaptation plateaus and keep progress rolling.
Simple Example Presets & Uses
- 30/30 (Tabata-style lite): 30s max effort / 30s rest — great for full-body circuits.
- 40/20: 40s work / 20s rest — classic HIIT for metabolic conditioning.
- 20/10 (Classic Tabata): 20s all-out / 10s rest × 8 — short, brutal finisher.
- 60/30: 60s moderate / 30s active recovery — endurance or skill practice.