HIIT Timer (45s Work / 15s Rest)

45 seconds of work followed by just 15 seconds of rest. A demanding format for advanced HIIT training.

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About this timer

The 45/15 protocol is significantly harder than 30/30. The short rest forces you to manage fatigue and pace yourself, making it ideal for athletes building work capacity.

Tips

Don't go all-out on round one — pace for all 10 rounds.
Hydrate during the 15-second rest.
Drop the round count if your form breaks down.

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