- HIIT Timer supports both preset protocols and fully custom intervals.
- Quick start
Tap any preset chip (Tabata, 30/30, Norwegian 4×4, etc.) — it loads everything and you can Start immediately. - Custom workout
Tap Set Up (or double-tap the timer display) to open the settings panel to set:- Work time
- Rest time
- Number of rounds and sets
- Warm-up and cool-down
- Title and notes
- During the session
The timer automatically cycles through work and rest. Use Pause, Reset, or Clear. - iPhone / iPad
Tap Enable Sound in the banner before starting. - Save & load
Use Import / Export at the bottom of the settings panel.