Using Stopwatch for Workouts
Optimize your fitness routine with stopwatch timing. Learn interval training, HIIT protocols, and how to track your athletic progress.
Sam Hunt 15 March 2025 7 min read Fitness, Stopwatch, HIIT, Workout
Why Timing Matters in Fitness
Good workouts need accurate timing. A stopwatch lets you track intervals, rest periods and how long the whole session took, so you can see if you're improving.
HIIT Timer Protocols
Tabata (4 minutes)
- 20 seconds flat out
- 10 seconds rest
- 8 rounds total
30-30 Intervals
- 30 seconds work
- 30 seconds rest
- 10-20 rounds
Tracking Progress
Use our stopwatch to:
- Time your runs and compare them week to week
- Keep your rest between sets honest
- See whether you're getting faster at a set routine
- Record lap splits for running or swimming
Conclusion
A stopwatch is about the most useful bit of training kit there is. Use The Clock to time your workouts and track your progress. It's free and works on any device.
- HIIT Standard
- 30s work / 30s rest
- Tabata Protocol
- 20s work / 10s rest
- Circuit Training
- 45s work / 15s rest
- Strength Rest
- 2-3 min between sets
Written by
Sam Hunt, Builds and runs The Clock
I'm Sam. I trained as an artist, ended up running businesses, and I've been building websites and products the whole way through. I built The Clock and I still run it, so if anything here is wrong or out of date, that's on me. My other work is at samuelbuilds.co.uk.
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