Free Interval Workouts

Ready-to-run interval workouts with exact work/rest timings — pick one, start the timer, train. Every workout below is built into Timme, the interval timer for iPhone and Apple Watch with voice cues and no account or ads, and optional anonymous usage counters.

HYROX workouts

Train the run-station rhythm of HYROX: kilometre repeats alternate with SkiErg, sled work, burpee broad jumps, rowing, farmers carries, sandbag lunges, and wall balls. These workouts turn that structure into timed intervals you can train with anywhere.

• HYROX Full Simulation — Race simulation - 8 runs and 8 stations with timed transitions (free in the app)
• HYROX Half Simulation — Half race - 4 runs and 4 stations at target pace
• HYROX Compromised Running — Run on tired legs - runs into stations with short rests
• HYROX Station EMOM — 24 minutes - rotate four race stations every minute
• HYROX Wall Ball Finisher — Final station - 100 wall balls against an 8 minute cap
• HYROX Erg Intervals — Machine power - 8 rounds of 2 minute SkiErg and rowing efforts

Tabata workouts

Tabata is a high-intensity interval protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times. One full Tabata takes just 4 minutes.

• Low Impact Starter Tabata — No equipment - march, squat, wall push-up, step jack
• Classic Bodyweight Tabata — No equipment - squat, push-up, mountain climber, plank tap
• Core Fire Tabata — Mat optional - dead bug, plank, bicycle crunch, hollow hold
• Cardio Quick Hit Tabata — No equipment - high knees, skaters, squat thrusts, fast feet
• Mobility Pulse Tabata — No equipment - cat-cow, hip flexor, child pose reach

EMOM workouts

EMOM stands for “Every Minute On the Minute”: start the exercise at the top of each minute, and whatever time is left in the minute is your rest.

• Full Body EMOM 10 — No equipment - 10 one-minute full-body stations
• Core Control EMOM — Mat optional - dead bug, plank, side plank, bird dog
• Runner Strength EMOM — No equipment - lunges, bridges, calf raises, high knees
• Dumbbell Starter EMOM — Dumbbells - goblet squat, row, hinge, floor press
• Posture Reset EMOM — Band optional - wall angels, pull-aparts, dead bugs

AMRAP workouts

AMRAP stands for “As Many Rounds As Possible”: work through the exercise list continuously until the time runs out, counting the rounds you complete.

• Desk Break AMRAP — Chair optional - sit-to-stand, wall push-up, calf raise
• No-Equipment Strength AMRAP — No equipment - squats, push-ups, lunges, bridges
• Travel Core AMRAP — Mat optional - dead bug, plank, climbers, side planks
• Low Impact Cardio AMRAP — No equipment - march, step jack, knee lift, shadow box
• Mobility Flow AMRAP — No equipment - cat-cow, lunge stretch, hamstring, child pose

Pyramid workouts

A pyramid workout changes the interval length as you go — building up, peaking, and coming back down — so the intensity curve rises and falls within a single session.

• Mobility Reset Pyramid — No equipment - cat-cow, hip flexors, hamstrings, calf stretch
• Bodyweight Build Pyramid — No equipment - squat, push-up, lunge, climber, bridge
• Core Stability Pyramid — Mat optional - dead bug, plank, bird dog, side planks
• Lower Body Ladder — No equipment - squats, lunges, bridge, calf raise
• Athletic Warm-Up Pyramid — No equipment - march, heel digs, knee lifts, shuffles

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HYROX is a third-party trademark. Timme is not affiliated with or endorsed by HYROX.