Sprint Timer
Category: TimersSprint Timer
Configure your sprint interval trainingSprint Settings
Customize your sprint intervalsTraining Status
Current sprint session informationSprint Timer Information & Training Guide
What is Sprint Interval Training (SIT)?
Sprint Interval Training (SIT) is an advanced form of high-intensity interval training that involves brief periods of all-out, maximal effort sprints followed by longer recovery periods. Unlike regular HIIT, SIT demands 100% effort during work intervals and has been shown to improve both aerobic and anaerobic fitness more effectively than traditional endurance training.
Training Phases Explained
Sprint Training Presets
Example Training Sessions
Sprint Training Guidelines & Safety
Build Your Sprint Routine
Why this tool is more than a stopwatch
The Sprint Timer isn't your average fitness tracker. It's a smart, flexible tool built specifically for sprint interval training - designed to keep you on pace and on schedule from warmup through cooldown. Whether you’re chasing peak performance or just starting out, this tool keeps your training honest, your rest precise, and your sessions fully under control.
Pick a preset or fine-tune everything yourself
You’ve got options. Right out of the box, the timer includes five training presets based on common sprint protocols - from the beginner-friendly 10-second burst to the research-backed Classic SIT (30 seconds of all-out effort followed by 4 minutes of recovery). These presets adjust your sprint and rest times, number of rounds, and sets.
Want full control? Choose “Custom Settings” and dial in your own durations for:
- Warmup
- Sprint interval
- Recovery between sprints
- Rounds and sets
- Rest between sets
- Cooldown
Time zones and real-time tracking, built right in
Planning your training while traveling? Or training across time zones with a coach or team? The Sprint Timer includes a live time display with time zone selection. Choose from major global zones like Tokyo, London, New York, and more. Every session start and end time is automatically adjusted and displayed in your selected zone.
How to use the Sprint Timer step by step
1. Choose your training format
Use the dropdown at the top to select a preset, or go with “Custom Settings” if you want to create your own interval plan.
2. Set your time zone
Pick the time zone you’re in (or want to sync with) from the second dropdown. This updates the live clock and session timestamps.
3. Adjust your intervals (if needed)
If you’re using custom mode, input your warmup, sprint, and recovery durations. Then define how many rounds and sets you want, and how long to rest between sets. Finish with your cooldown time.
4. Start your session
Click “Start Sprint Training.” The timer will guide you through each phase, updating in real time. It will beep as phases change - longer tones for sprints, quicker countdown beeps as intervals wrap up.
5. Pause or stop at any time
Need a breather or want to skip ahead? Use the Pause or Stop buttons. Hitting pause lets you resume later. Stopping resets the entire session.
Extra features that make training easier
Live training status
The interface shows where you are in the session: current phase (sprint, recovery, etc.), round number, set count, total time, and your live Countdown Timer. You’ll also see your session start and estimated end time.
Switch between 12-hour and 24-hour time
Click the “12 Hour” button to toggle time format. Handy if you're syncing with someone in another country or just prefer military time.
Built-in audio cues
You’ll hear clear beeps to mark transitions - especially helpful during sprints when your eyes aren’t on the screen. Sound can be toggled on or off.
Keyboard shortcuts
Quick controls for faster navigation: press Spacebar to start or pause, and Escape to stop a session. It’s ideal for laptop users training indoors.
What people often ask (and answers you might be looking for)
What happens if I leave the page?
If you try to exit mid-session, you’ll get a warning. This keeps you from accidentally ending a session before it’s done.
Can I track my full workout time?
Yes. The tool calculates and displays your total elapsed time as the session progresses—no stopwatch needed.
What if I change my time zone mid-session?
The live clock updates instantly. The session times adjust too, so everything stays consistent.
Is there a way to test the sound alerts?
Yes—start a session and you’ll hear beeps at transitions. Make sure your browser allows audio playback.
Train hard, rest smart, and stay on track
Whether you're timing your first sprint or squeezing in a serious workout between meetings, this Sprint Timer keeps every second accounted for. With accurate countdowns, clear structure, and thoughtful features like timezone syncing and sound alerts, it takes the guesswork out of interval training. Set your plan, press start, and let the timer keep you focused on the effort - not the clock.