What is a 1-minute interval good for?

Longer work windows like this suit cardio-based training, running, rowing, cycling, where 20 seconds isn't enough time to settle into a pace. A full minute lets you build effort instead of going all-out from a standing start.

How is this different from EMOM?

The rest is fixed here, 15 seconds every round, no matter how you perform. In an EMOM, your rest is whatever time's left in the minute after you finish your reps, so it shrinks or grows depending on your pace. If you want that earned-rest structure, use the EMOM timer instead.

1 Minute Interval Timer: Free 60:15 Timer

1 Minute Interval Timer

By Tim Murphy

Indie builder, ex-B2B SaaS marketing/growth, gym junkie, cyclist and hiker.

This 1 minute interval timer runs 60 seconds of work with a 15-second breather, for 10 rounds, long enough to settle into a pace, short enough that you’re never coasting.

Why a full minute

Twenty-second Tabata bursts are great for pure intensity, but they’re over before a lot of cardio-based movements get going. Running, rowing, and cycling all reward pacing; you need a few seconds to build speed before you’re actually working at the intensity you’re aiming for. A minute gives you room to do that and still put in real work once you’re there.

How it’s different from EMOM

The rest here is fixed: 15 seconds, every round, regardless of how hard you pushed. An EMOM works differently. You get whatever time is left in the minute after finishing your reps, so a fast round means more rest and a slow round means less. If you want that earned-rest format instead, the EMOM timer is built for it.

Using it

Hit start and use the full 60 seconds to hold a hard, sustainable pace rather than sprinting the first 10 seconds and fading. The 15-second rest is short on purpose: enough to catch your breath, not enough to fully recover, which is what keeps your heart rate up across all 10 rounds.

Where this fits

Running intervals: hard pace for 60 seconds, easy jog or walk for 15, repeat
Rowing or cycling sprints, same structure
Circuit training at home: a strength move each round (push-ups, squats, rows) with just enough rest to reset form, not fully recover
Anyone who finds Tabata’s 20-second bursts too short to feel like real work

If you’d rather have the timer handle your rest automatically based on how fast you finish, switch to the EMOM timer. For a gentler, evenly-split option, the 30 second interval timer uses a 1:1 work-to-rest ratio instead. Building a full session around one-minute intervals? The tabata workout guide has ideas for structuring a complete workout.

Frequently asked questions

What is a 1-minute interval good for?: Longer work windows like this suit cardio-based training, running, rowing, cycling, where 20 seconds isn't enough time to settle into a pace. A full minute lets you build effort instead of going all-out from a standing start.
How is this different from EMOM?: The rest is fixed here, 15 seconds every round, no matter how you perform. In an EMOM, your rest is whatever time's left in the minute after you finish your reps, so it shrinks or grows depending on your pace. If you want that earned-rest structure, use the EMOM timer instead.