How to Build a Custom Interval Timer Routine
Templates are a great start, but the best timer is the one built for your workout. Here is how to design a custom interval timer — steps, durations, rounds, and rest — in minutes.
Start with the structure
Before touching the editor, sketch the shape of your session. Most interval workouts are just a sequence of named phases that repeat. Write down the phases in order — for example: warm-up, work, rest, then a cool-down at the end.
A "step" in Tickzy is one of those phases with a label and a duration. A "round" is the group of steps that repeats. Getting this structure clear on paper makes building it a two-minute job.
Choose your work and rest durations
Your work-to-rest ratio is the most important decision. Let your goal guide it:
- Strength / power: short work, long rest (e.g. 30s work / 90–180s rest) so each effort is high quality.
- Conditioning: closer ratios (e.g. 40s work / 20s rest) to keep your heart rate up.
- Endurance: longer work intervals (1–5 minutes) with moderate rest.
Set your rounds
Decide how many times the sequence should repeat. Multiply the length of one round by the number of rounds to estimate the total workout time, then adjust until it fits the time you have.
If you are unsure, start with fewer rounds than you think you need. It is better to finish strong and add a round next time than to fall apart halfway through.
Add labels and cues
- Name every step ("Sprint", "Walk", "Plank") so you always know what is coming next.
- Lean on the audio cues — they let you train without staring at the screen.
- Use distinct work and rest labels so the colour and sound changes are obvious mid-workout.
Save, reuse, and share
Once your timer works, you do not have to rebuild it. Save it to reuse later, sync it across your devices with a free account, or share it with a training partner or client using a link — no account required on their end.