The interval timer built for serious training.
Precision timing for HIIT, CrossFit, running intervals, and boxing. Start any workout in 8 seconds.
Start faster.
From tap to training in 8 seconds.
Research shows decision fatigue kills workout adherence. Create presets once, start any session instantly. No complex builders, no mental overhead.
Train harder.
Studies confirm multi-sensory cues improve performance under fatigue. Loud audio, boxing beeps, and strong haptics keep you locked in when it matters most.
Customize everything.
Train your way. Haptic patterns for every phase, coach voices in multiple languages, high contrast mode, and CrossFit settings — all customizable.
Track your progress.
What gets measured gets improved. See your monthly activity, total minutes trained, and consistency trends to stay motivated.
Why interval training works
Decades of exercise science confirm what athletes already know: structured intervals deliver superior results in less time.
VO2max gains
HIIT can improve aerobic capacity by 15-20% in just 8 weeks — significantly faster than steady-state cardio alone.
Time efficient
Get cardiovascular benefits in 20-30 minutes that would require 60+ minutes of moderate steady-state training.
Metabolic boost
The afterburn effect (EPOC) keeps your metabolism elevated for hours post-workout, increasing total calorie burn.
Peak power
Intervals improve anaerobic capacity, lactate threshold, and explosive power — key for sports performance.
The science of structured training
Precise timing isn't just about counting seconds — it's about triggering specific physiological adaptations. Consistent work-to-rest ratios enable progressive overload, allowing you to track improvements and push boundaries safely.
KNTC delivers millisecond accuracy without the complexity. Set your protocol once, execute perfectly every time.
Intervals
Structured work/rest training with sets and rounds. Perfect for Tabata (20/10), HIIT protocols, running 400m repeats, assault bike sprints, and rowing intervals.
- Customizable work/rest ratios
- Multiple sets & rounds
- Audio cues mark every transition
- Visual indicators for Work vs Rest state
Landscape timer mode. Visible from across the gym.
Rotate your phone to landscape and unlock a full-screen CrossFit-style timer with massive digits. Prop it on a box, set it on the floor, or mount it on the wall — everyone in your group can see the time.
- Full-screen displayMassive numbers optimized for distance viewing
- Perfect for group workoutsPartner WODs, team training, or class sessions
- Auto-rotation supportSeamlessly switch between portrait and landscape
Clear timing cues generate focus and rhythm by eliminating distraction and rebalancing your training flow.
Whether you need a simple workout timer for home or a specialized CrossFit timer for the box, KNTC adapts to your need for structure.
Research-backed design decisions
Every feature is built on exercise science and behavioral psychology — not trends.
Multi-sensory cues
Research shows that clear audio cues and haptic feedback improve workout adherence under fatigue. KNTC's loud beeps cut through gym noise, while strong haptics work even when your phone is in your pocket.
Consistency tracking
Studies confirm that tracking training frequency drives long-term adherence. KNTC's simple stats focus on what matters: sessions completed, training streaks, and consistency — not vanity metrics.
Visual countdown cues
Psychology research on motivation shows that visible progress increases effort and persistence. Large countdown displays help you pace effort and stay mentally engaged through tough intervals.
Preset library
Decision fatigue kills adherence. Create your go-to workouts once and start them instantly. Less mental friction means you actually show up and train.
Background audio
Music enhances training performance and enjoyment. KNTC runs in the background so you can listen to your playlist while still hearing essential timer beeps.
Distraction-free UI
Cognitive load research shows that cluttered interfaces reduce performance. KNTC strips away everything except what you need mid-workout: time, state, and progress.
Why use KNTC as your Interval Timer?
Most interval timer apps are cluttered with ads, social feeds, and complex setups. KNTC is different. It's a purpose-built HIIT timer and workout timer designed for athletes who prioritize performance over features.
Whether you're improving your VO2max with high-intensity intervals, running Tabata protocols, or timing boxing rounds, KNTC delivers precision without complexity. It runs in the background, so you can train to your music while hearing essential audio cues.
From running intervals (400m repeats, tempo runs) to rowing workouts, from CrossFit WOD timers to EMOM training, KNTC adapts to your protocol. It's the best interval timer for athletes who take training seriously.
Perfect for every discipline
- HIIT & Tabata Timer20/10 protocols, strict work/rest ratios
- CrossFit WOD TimerAMRAP, EMOM, For Time, benchmark WODs
- Boxing Round TimerMMA, boxing, martial arts training
- Running Interval TimerTrack intervals, tempo runs, fartleks
- Rowing & Assault BikeCardio machine interval training
- Beginner-FriendlySimple setup for home workouts
Real athletes. Real workouts.
See how KNTC fits into diverse training routines
"I use KNTC's landscape mode during our EMOMs and group WODs. Everyone can see the timer from across the gym. We prop it on a box and it's visible to 20+ athletes at once. Game changer."
"I run 400m repeats twice a week. KNTC's interval mode is perfect — loud beeps at the end of rest so I don't need to check my phone. Saved my 400m repeat preset and just hit start at the track."
"With two kids, I squeeze in Tabata sessions in my living room. KNTC is dead simple — I have my 20/10 preset ready, hit start in 5 seconds, and go. No ads, no distractions. Just work."
"I use the boxing timer mode for pad work and sparring. 3-minute rounds, 1-minute rest. The bell sound cue is perfect. My coach loves that we can see the timer from across the mat in landscape."