The Tabata protocol
Izumi Tabata's 1996 study used eight rounds of 20 seconds all-out with 10 seconds of rest: four minutes, or 3:50 without the last rest. It only works if the 20 seconds are truly hard, so pick one big move like burpees, squat jumps or a bike sprint. For a longer session, tap Four Tabatas: four moves, eight rounds each, a minute between.
Questions
Does it keep going with the screen off?
Keep the screen on: Ringside asks your phone to stay awake while the timer runs. If you switch apps, the time keeps counting and catches up when you come back, but browsers may hold the sounds until you return.
Can I hear it over music?
Yes. The bell and the beeps play on top of your music. Turn your phone volume up and the silent switch off on an iPhone.
Can I set a different move for each round?
Add a move for each exercise. Every move has its own work time, rest time and rounds, and there's a rest between moves. Ringside says the move's name when it starts.
How do I share a workout?
Tap Share this workout. The link opens the same moves and times on any phone, so a class or a training partner can run it too.
Is it free? Do you track me?
Free, no account and no ads. Your workout stays on this device and in the link. We count page views without cookies.