How to use the online timer
Use this 30/30 HIIT timer to make effort and recovery periods predictable without watching the clock.
Warm up first, leave room around equipment, and choose an interval you can complete with steady technique.
An alert marks the transition; it does not require another repetition when form has broken down.
Outdoor sessions need a quick MetService check because UV, wind, rain, and temperature can change sharply between suburbs or along a track.
On shared paths keep left, stay audible around bikes, and pause the session if traffic or terrain needs full attention.
Set the countdown for the duration that suits this 30/30 HIIT timer; the page value is a starting point, not a rule.
Because mains power is 230 volts, keep a plugged-in device clear of steam and wet benches.
Auckland humidity, a Wellington southerly, or a dry Canterbury afternoon can change how warm a room feels.
Daylight saving shifts clocks on the last Sunday in September and the first Sunday in April, but a countdown still measures elapsed time.
The alert is useful when a bus, train, or ferry connection means the next task must start promptly.
Check the clock, then begin.
Common questions
How should I choose a duration for the 30/30 HIIT timer?
Choose an interval that lets you keep sound technique, including the final round. Begin conservatively and allow enough recovery for the session.
What should I do if the interval feels too hard?
Stop or reduce the effort. An alarm is only a cue; pain, dizziness, unsafe weather, traffic, or failing form are reasons to pause.
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