By Promethic Labs. Published 12 October 2026.
The timing difference
| Detail | Tabata timing | Other HIIT timing |
|---|---|---|
| Work and rest | 20 seconds / 10 seconds | Varies, such as 30/15 or 30/30 |
| Rounds | 8 | Set for the session |
| Workout time | 3:50 without the last rest | Depends on the settings |
HIIT means high-intensity interval training. Gibala and colleagues' 2012 review describes hard bouts separated by rest or easier exercise. Work length, rest length and the number of repeats can all change. The HIIT work-to-rest ratios above are common conventions, not official rules.
Timer settings to compare
| Setting | Tabata | HIIT example |
|---|---|---|
| Work | 0:20 | 0:30 |
| Rest | 0:10 | 0:15 |
| Exercises | 1 | 1 |
| Rounds | 8 | 8 |
| Round rest | Off | Off |
| Get ready | 0:10 | 0:10 |
| Workout time | 3:50 | 5:45 |
Times exclude the get-ready and any rest after the last round. Tabata has 160 seconds of work and seven rests totalling 70 seconds. The HIIT example has 240 seconds of work and 105 seconds of rest. Both schedules have twice as much work as rest in each pair, but their intervals have different lengths.
Save either format in Interval Pal
Interval Pal is the timer we make. These settings also work in other timers with work, rest and rounds.
- Open the Timer tab in Interval Pal for iPhone.
- Set work, rest and rounds from the table. Set exercises to 1, round rest to Off and get ready to 0:10.
- Tap Save and give the workout a name.
- Start it later from the Workouts tab by tapping its play button.
Classic Tabata and the 30/15 HIIT Standard are also built in. Their displayed totals include the 10-second get-ready: 4:00 and 5:55.
When to choose each
Choose the Tabata schedule when you want a fixed block of eight short work intervals. It gives you just 10 seconds between efforts. If your session needs longer recovery or longer work intervals, choose a custom HIIT schedule and set those times.
The timer gives you the schedule. It cannot set how hard you work. A 20/10 countdown alone does not reproduce the effort in the original Tabata study.
The NHS lists HIIT and interval running as very vigorous exercise. Speak to your GP first if you have not exercised for some time. The NHS also advises this if you have medical conditions or concerns.
The original Tabata study used more than a clock
Tabata and colleagues' 1996 study used an exercise bike. Seven participants trained five days a week for six weeks. Their exhaustive sessions had seven or eight 20-second bouts, with 10 seconds of rest between them. The exercise intensity was about 170% of VO2max, their maximum rate of oxygen use.
A 2019 review by Viana and colleagues looked at 30 studies based on Tabata's work. Only five stated that they used the original protocol. Many changed how they set the intensity. Calling a session Tabata-style describes its timing without claiming it repeats the research.
For the full settings, see the Tabata timer and HIIT timer guides.
What Interval Pal doesn't do
- It does not choose exercises or plan a workout for you.
- It does not count reps.
- There is no Apple Watch app.
Questions
Is Tabata a type of HIIT?
Yes. The usual eight-round 20/10 schedule is one specific format within high-intensity interval training. Other HIIT schedules can have different work, rest and round counts.
Does every HIIT workout need a 2:1 ratio?
No. A work-to-rest ratio compares the length of each work interval with its recovery. For example, 30/30 is 1:1. The ratio is a timing choice, not a rule that every HIIT session follows.
Is Interval Pal free?
It's free to download. Running a workout needs Pro: start with a 7-day free trial of the yearly plan, or choose monthly or a one-off lifetime purchase. Prices are shown in the app before you buy.
Sources
- Tabata I, Nishimura K, Kouzaki M and others (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise 28(10): 1327 to 1330.
- Viana RB, de Lira CAB, Naves JPA and others (2019). Tabata protocol: a review of its application, variations and outcomes. Clinical Physiology and Functional Imaging 39(1): 1 to 8.
- Gibala MJ, Little JP, Macdonald MJ, Hawley JA (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. Journal of Physiology 590(5): 1077 to 1084.
- NHS. Physical activity guidelines for adults aged 19 to 64.
Last updated 12 October 2026
Interval Pal is available on the App Store. Free to download. Running a workout needs Pro: 7-day free trial on the yearly plan, or a one-off lifetime purchase.