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Free Interval Timer

A member from the message board has created a freeware interval timer that can be customized specific to your workout needs.  The timer defaults to Tabata intervals but can be easily adjusted by scrolling to the Timer option from the toolbar (which is also where you Start and Stop the timer). 

You can download this program at the following link:

Simply download the zip file, and extract all contents from the zip to the same directory.   


Instructions per the official text file are listed below:

The following files should be included in the zip file:

Workout Timer.exe
Workout Timer.txt

All files MUST be placed in the SAME directory in order for the program to work properly.

This program is freeware and is for all to use and is not to be sold.  Please feel free to distribute this program to whom ever you choose, individual or otherwise.  However, the author (C.L. Lewis) retains all rights and privileges.


This is a handy tool that I’m sure many will enjoy. 


PS – This timer was added to the homemade equipment sticky within the forum (see link below).  If you are new to this site, be sure to check it out for several homemade equipment ideas.  For those with more equipment ideas, email me, and I’ll gladly add your links.  Everyone can benefit (and save $) with these homemade ideas:

Homemade Equipment

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16 Comments so far

  1. Damnation July 7th, 2008 2:20 pm

    here are some more tools:
    HC Sperkers Tabata java-tool for computer and mobiles:

    mcsqueebs Tabata creator and randomizer:
    Select several exercises and intervals

    speedbag Forums “Workout Timer”:

  2. Curt July 7th, 2008 10:12 pm
  3. Robert July 8th, 2008 9:51 pm

    hey curt,

    i downloaded the zip file to my macbook and all six files were saved with just one problem. The timer itself would not open because i don’t have an application to open it, at least that what apple tells me. Will this program work with Mac?


  4. Curt July 8th, 2008 10:43 pm


    Sorry but it is only for windows.


  5. Damnation July 9th, 2008 12:24 pm


    try this one:
    Same functions and it is a Java-application. This works on windows, linux and Mac….and even mobiles ;)

  6. Tim July 15th, 2008 1:58 am will work on a Mac. In fact it’s developed using one :)

    It also works on Windows XP, Linux. Not sure about Vista, never tried it.

  7. Jamie December 13th, 2009 4:23 am

    Another online interval timer:

    And for the iPhone or iPod Touch:

  8. Nikola February 20th, 2010 2:39 pm

    Thanks works Great on XP

  9. Stephanie March 11th, 2010 11:10 pm


  10. Simon July 29th, 2010 10:45 pm

    Great Interval timer.

    used it for cycling turbo training.



  11. Kamila Kristova April 1st, 2011 9:40 am

    Thanks for great job. Now I can do proper home workout. Kamila from Czech Rep.

  12. Christina April 5th, 2011 4:04 am

    Thank you. Just what I needed. yay!

  13. Imran V April 20th, 2012 11:52 am

    Cheers! Very simple and useful – other websites over complicated their interval timers but this is great

  14. Gary May 2nd, 2012 1:55 am

    Hi, I have been using the timer mentioned above for a while. It wasn’t until my wife had a go and she pointed out that the timer was slow. When I timed it it was indeed 3 seconds over on every 20 second count. I then set it to 17 seconds instead of 20 second intervals. As you know 3 seconds may not seem long, but when you are busting your guts for 8 rounds it soon adds up. Hence I have downloaded the one shown here. Perfect “Timing” as it were.

    Many thanks.


  15. Vince May 15th, 2012 2:48 pm

    Schweet little program and works perfectly. Thank you,

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