HIIT Timer / Interval Timer 1.0.8

It is a timer app designed for High-Intensity Interval Training (HIIT). All features are available for free.

• Quick start-up and user-friendly interface with the ability to create unlimited timers.
• Set warm-up, ready, workout, interval, cool-down durations and counts according to your needs.
• Customize colors, text, background notifications, sounds, speeches, vibrations, screen flashes, and icon badges.
• Includes Dark Mode for improved visibility.
• All features are accessible at no cost.

URL scheme: hiittimer://

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a workout method that involves alternating short bursts of intense anaerobic exercise with brief recovery periods until the point of exhaustion. This training relies heavily on the anaerobic energy system.

Procedure

• HIIT sessions usually start with a warm-up period followed by repetitions of high-intensity exercises interspersed with medium-intensity exercises for recovery. It concludes with a cool-down phase.
• The high-intensity exercises should be performed at nearly maximum effort, while the medium-intensity exercises are typically around 50% intensity.
• The number of repetitions and duration of each segment vary but can be as short as three sets of 20 seconds of intense exercise. The specific exercises can differ, including cycling ergometer, rowing ergometer, running, stair climbing, or uphill walking.
• The protocol for HIIT does not have a fixed formula and can be adapted based on an individual's cardiovascular fitness level. A common approach is a 2:1 work-to-recovery ratio—for instance, 30–40 seconds of intense sprinting alternated with 15–20 seconds of jogging or walking repeated to fatigue.
• An entire HIIT session typically lasts between four and thirty minutes, making it an efficient workout option in constrained time schedules.

To maintain accuracy in timing, round counts, and intensity levels during HIIT sessions, it is recommended to utilize a clock or timer.

Source: Wikipedia - High-intensity interval training