Workout Interval Studio
A complete interval training workbench. Build, customize, execute, save, and export interval workouts from Tabata to EMOM and circuits — zero-upload, private, and 100% browser-local.
- 100% Free & No Sign-up
- Zero-Upload Browser Local
- Tabata, HIIT, EMOM, AMRAP & Circuits
- High-Precision Drift-Free Timer
- Web Audio Chimes & Local Voice Cues
- Screen Wake Lock Support
- JSON & Markdown Export
Quick Interval Setup
Set your work, rest, and rounds to launch in seconds.
Pick a Preset & Start Instantly
Proven interval protocols including Tabata, HIIT, Circuits, EMOM, and AMRAP ready to run or customize.
Tabata 20/10 Classic
The gold standard 4-minute protocol: 20 seconds maximum effort, 10 seconds rest, repeated for 8 rounds.
HIIT Cardio Blast (30/15)
High intensity interval workout alternating 30s work with 15s rest across functional bodyweight movements.
Full Body Strength Circuit
4 functional strength exercises repeated for 3 rounds with 60s recovery between rounds.
EMOM 10 Minutes
Every Minute On the Minute for 10 rounds. Perform 12 push-ups at the top of each minute; rest the remainder.
AMRAP 10 Minutes (As Many Rounds As Possible)
Complete as many rounds of 5 Push-ups, 10 Squats, and 15 Jumping Jacks as possible within 10 minutes. Tap round counter!
Championship Boxing Rounds (3m/1m)
Classic pugilist training: 3 minute fight round with 10s warning chime, followed by 1 minute corner rest. 3 rounds total.
Full Body Stretch & Mobility
Relaxing recovery routine: 45s gentle holding stretch per muscle group, with 15s relaxed transition.
30/30 Equal Interval (10 Rounds)
Simple, highly effective equal interval pacing: 30 seconds work, 30 seconds rest, 10 rounds.
40/20 High Density (8 Rounds)
Challenging 2:1 work-to-rest ratio: 40 seconds work, 20 seconds rest across 8 intense rounds.
Running Sprint Intervals (30s Sprint / 60s Jog)
Track or treadmill sprint intervals: 30s explosive sprint followed by 60s recovery jog for 6 rounds.
Scientific 7-Minute Workout
The classic 12-exercise high-intensity circuit based on exercise science research (30s work / 10s rest).
A Private, Browser-Local Interval Training Workbench
Solasu Workout Interval Studio never uploads your training data, exercise plans, or workout history to external servers or cloud fitness APIs. Every timer tick, Web Audio chime synthesis, voice announcement cue, and data persistence runs locally inside your browser. No account registration, no subscription, and no external tracking.
Instant Quick Start or Advanced Customization
Jump straight into training with proven presets including Tabata (20/10), HIIT Cardio (30/15), Full Body Strength Circuits, Boxing Rounds, and Mobility routines with a single tap.
Need custom programming? Use the Simple Mode to set work, rest, and rounds in seconds, or open the Advanced Editor to define multi-block sequences, rest between rounds, target rep counts, and form cues, backed by full Undo/Redo.
Support for Tabata, HIIT, EMOM, AMRAP & Boxing
Workout Interval Studio goes far beyond a basic stopwatch. Run Every Minute On the Minute (EMOM) sessions where remaining time serves as recovery, or tackle As Many Rounds As Possible (AMRAP) challenges with a giant on-screen tap counter.
Whether you are hitting heavy bags with 3-minute boxing rounds and 10-second warning cues or doing a 7-minute scientific bodyweight circuit, the studio adapts to your training style.
Mobile-First Big Display & Drift-Free Engine
Designed to be placed on a gym floor or desk, the running interface features massive high-contrast countdown digits, vibrant status banners (WORK, REST, PREPARE, PAUSED), up-next previews, and total progress tracking.
Under the hood, a drift-free high-precision engine calculates remaining intervals from real-time timestamps, maintaining perfect cadence even across background tab switches. Optional Screen Wake Lock keeps your display awake throughout your session.
Portable JSON & Markdown Exports with Local History
Save your favorite routines locally in your browser and export them to Solasu Workout format JSON for instant backup and cross-device migration.
Generate human-readable Markdown sheets and plain text summaries for coaching logs or fitness journals. Track your lifetime training sessions, total minutes, and daily streaks safely on your device.
Frequently Asked Questions
Is Workout Interval Studio free, and do I need to register?
It is 100% free with no registration, no login, and no premium restrictions. You can open the page and start training immediately.
Is my workout data uploaded to any server or cloud database?
No. All workout routines, exercise names, completion history, and personal notes remain exclusively inside your browser's local storage (Zero-Upload architecture). Nothing is transmitted to external servers or fitness tracking APIs.
Will my phone screen turn off or sleep while I am exercising?
On supported modern mobile and desktop browsers (Chrome, Edge, Safari), Workout Interval Studio leverages the Screen Wake Lock API to prevent automatic screen dimming and locking during active workouts. You can toggle this setting anytime from the top bar.
Does the timer lose accuracy if I switch tabs or background the browser?
No. Instead of relying solely on setInterval ticks which can be throttled by operating systems, the engine continuously calculates elapsed time against system timestamps (Date.now()), preventing timing drift.
Can I transfer my custom workouts to another phone or computer?
Yes. Click 'Export JSON' to download your workout file. On your other device, simply click 'Import' and select the file or paste the JSON to restore your exact workout configuration.