{"id":29048,"date":"2026-10-23T08:34:37","date_gmt":"2026-10-23T08:34:37","guid":{"rendered":"https:\/\/www.worldclock.com\/timer-interwalowy\/"},"modified":"2026-10-23T08:34:37","modified_gmt":"2026-10-23T08:34:37","slug":"timer-interwalowy","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/Aktualny-Czas\/timer-interwalowy\/","title":{"rendered":"Timer interwa\u0142owy (HIIT i Tabata)"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--interval\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/\">Strona g\u0142\u00f3wna<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/narzedzia\/\">Narz\u0119dzia czasu<\/a><\/li><li><span aria-current=\"page\">Timer interwa\u0142owy (HIIT i Tabata)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> Darmowe narz\u0119dzie<\/p><h1 class=\"wc-thero__title\">Timer interwa\u0142owy (HIIT i Tabata)<\/h1><p class=\"wc-thero__lead\">Interwa\u0142y pracy i odpoczynku do HIIT, Tabaty i treningu obwodowego \u2013 rundy, serie, sygna\u0142y d\u017awi\u0119kowe i du\u017cy, czytelny wy\u015bwietlacz.<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-int\" data-wc-tool=\"interval\"><div class=\"wc-int__display\" data-display><p class=\"wc-int__phase\" data-phase>Gotowe<\/p><p class=\"wc-int__v\" data-v>00:20<\/p><p class=\"wc-int__meta\" data-meta><\/p><div class=\"wc-int__bar\"><span data-bar><\/span><\/div><\/div><div class=\"wc-timer__btns\"><button type=\"button\" class=\"wc-btn wc-btn--big\" data-start>\u25b6 Start<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed Pomi\u0144<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba Reset<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-fs>\u26f6<\/button><\/div><div class=\"wc-chips\" data-presets><button type=\"button\" class=\"wc-chip\" data-preset=\"10,20,10,8,1\">Tabata<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,40,20,10,1\">HIIT 40\/20<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,30,30,10,1\">30\/30<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,60,0,10,1\">EMOM 10<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,45,15,6,3\">Circuit 3\u00d7<\/button><\/div><div class=\"wc-tbar wc-int__set\"><label class=\"wc-field\"><span>Przygotowanie (s)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>Praca (s)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>Odpoczynek (s)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>Rundy<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>Serie<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>Przerwa mi\u0119dzy seriami (s)<\/span><input type=\"number\" min=\"0\" max=\"600\" value=\"60\" data-setrest><\/label><\/div><p class=\"wc-tnote\" data-total><\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>HIIT, Tabata i trening obwodowy<\/h2><p><strong>Tabata<\/strong> to 20 sekund maksymalnego wysi\u0142ku i 10 sekund odpoczynku, powt\u00f3rzone 8 razy \u2013 \u0142\u0105cznie cztery minuty. <strong>HIIT<\/strong> (trening interwa\u0142owy o wysokiej intensywno\u015bci) zwykle wykorzystuje d\u0142u\u017csze okresy pracy, np. 40 sekund wysi\u0142ku i 20 sekund przerwy. W <strong>EMOM<\/strong> (every minute on the minute \u2013 co minut\u0119, r\u00f3wno z jej pocz\u0105tkiem) zaczynasz seri\u0119 powt\u00f3rze\u0144 na pocz\u0105tku ka\u017cdej minuty i odpoczywasz przez reszt\u0119 czasu.<\/p><p>Timer wydaje sygna\u0142 przez ostatnie trzy sekundy ka\u017cdego interwa\u0142u i pokazuje prac\u0119 na zielono, a odpoczynek na niebiesko, wi\u0119c wida\u0107 go nawet z drugiego ko\u0144ca sali. U\u017cyj pe\u0142nego ekranu na telefonie lub telewizorze.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>Najcz\u0119stsze pytania<\/h2><details><summary>Czym jest trening Tabata?<\/summary><p>Tabata to forma treningu interwa\u0142owego o wysokiej intensywno\u015bci: 8 rund po 20 sekund maksymalnego wysi\u0142ku i 10 sekund odpoczynku, co trwa dok\u0142adnie 4 minuty.<\/p><\/details><details><summary>Czy mog\u0119 u\u017cywa\u0107 timera interwa\u0142owego do biegania lub boksu?<\/summary><p>Tak. Ustaw dowolny czas pracy i odpoczynku \u2013 na przyk\u0142ad 3-minutowe rundy z minut\u0105 przerwy w boksie albo minut\u0119 biegu i 90 sekund marszu.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Wi\u0119cej darmowych narz\u0119dzi czasu<\/h2><a href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/narzedzia\/\">Wszystkie narz\u0119dzia \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/zegar-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">Zegar online<\/span><span class=\"wc-toolcard__desc\">Zegar na pe\u0142ny ekran z sekundami.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/moj-zegar-swiatowy\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">M\u00f3j zegar \u015bwiatowy<\/span><span class=\"wc-toolcard__desc\">Twoja w\u0142asna tablica zegar\u00f3w wielu miast.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/budzik-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">Budzik online<\/span><span class=\"wc-toolcard__desc\">Darmowy budzik w przegl\u0105darce.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/minutnik-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">Minutnik online<\/span><span class=\"wc-toolcard__desc\">Minutnik z alarmem.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/stoper-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">Stoper online<\/span><span class=\"wc-toolcard__desc\">Stoper z czasami okr\u0105\u017ce\u0144.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/odliczanie\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">Odliczanie<\/span><span class=\"wc-toolcard__desc\">Odliczanie do \u015bwi\u0105t i w\u0142asnych wydarze\u0144.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/zegar-szachowy\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">Zegar szachowy<\/span><span class=\"wc-toolcard__desc\">Zegar do gry dla dw\u00f3ch os\u00f3b.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/Aktualny-Czas\/widzet-zegara\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">Wid\u017cet zegara na stron\u0119<\/span><span class=\"wc-toolcard__desc\">Osad\u017a zegar na \u017cywo na swojej stronie.<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-29048","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/Aktualny-Czas\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/pages\/29048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/comments?post=29048"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/pages\/29048\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/Aktualny-Czas\/wp-json\/wp\/v2\/media?parent=29048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}