{"id":35541,"date":"2026-10-24T12:50:29","date_gmt":"2026-10-24T12:50:29","guid":{"rendered":"https:\/\/www.worldclock.com\/timer-interval\/"},"modified":"2026-10-24T12:50:29","modified_gmt":"2026-10-24T12:50:29","slug":"timer-interval","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/id\/timer-interval\/","title":{"rendered":"Timer Interval (HIIT &#038; 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\/id\/\">Jam Dunia<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/id\/alat-waktu\/\">Alat Waktu<\/a><\/li><li><span aria-current=\"page\">Timer Interval (HIIT &amp; Tabata)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> Alat gratis<\/p><h1 class=\"wc-thero__title\">Timer Interval (HIIT &amp; Tabata)<\/h1><p class=\"wc-thero__lead\">Interval kerja dan istirahat untuk HIIT, Tabata, dan circuit training \u2013 ronde, set, bunyi bip, dan tampilan besar yang mudah dibaca.<\/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>Siap<\/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 Mulai<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed Lewati<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba Atur ulang<\/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>Persiapan (detik)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>Kerja (detik)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>Istirahat (detik)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>Ronde<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>Set<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>Istirahat antar set (detik)<\/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, dan circuit training<\/h2><p><strong>Tabata<\/strong> terdiri dari 20 detik usaha maksimal diikuti 10 detik istirahat, diulang 8 kali \u2013 total empat menit. <strong>HIIT<\/strong> (latihan interval intensitas tinggi) biasanya memakai periode kerja lebih lama, misalnya 40 detik kerja dan 20 detik istirahat. Dengan <strong>EMOM<\/strong> (every minute on the minute) Anda memulai satu set repetisi di awal setiap menit dan beristirahat selama sisa waktunya.<\/p><p>Timer berbunyi bip pada tiga detik terakhir setiap interval dan menampilkan waktu kerja dengan warna hijau serta istirahat dengan warna biru, sehingga Anda bisa mengikutinya dari seberang ruangan. Gunakan layar penuh di ponsel atau TV.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>Pertanyaan yang sering diajukan<\/h2><details><summary>Apa itu latihan Tabata?<\/summary><p>Tabata adalah bentuk latihan interval intensitas tinggi: 8 ronde berisi 20 detik usaha maksimal dan 10 detik istirahat, yang memakan waktu tepat 4 menit.<\/p><\/details><details><summary>Bisakah saya memakai timer interval untuk lari atau tinju?<\/summary><p>Bisa. Atur waktu kerja dan istirahat sesuka Anda \u2013 misalnya ronde 3 menit dengan istirahat 1 menit untuk tinju, atau lari 1 menit dengan jalan kaki 90 detik.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Alat waktu gratis lainnya<\/h2><a href=\"https:\/\/www.worldclock.com\/id\/alat-waktu\/\">Semua alat \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/id\/jam-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">Jam Online<\/span><span class=\"wc-toolcard__desc\">Jam layar penuh dengan detik.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/id\/jam-dunia-saya\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">Jam Dunia Saya<\/span><span class=\"wc-toolcard__desc\">Papan jam multi-kota milik Anda.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/id\/jam-alarm-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">Jam Alarm Online<\/span><span class=\"wc-toolcard__desc\">Alarm gratis di browser Anda.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/id\/timer-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">Timer Online<\/span><span class=\"wc-toolcard__desc\">Timer hitung mundur dengan alarm.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/id\/stopwatch-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">Stopwatch Online<\/span><span class=\"wc-toolcard__desc\">Stopwatch dengan waktu lap.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/id\/hitung-mundur\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">Hitung Mundur<\/span><span class=\"wc-toolcard__desc\">Hitung mundur ke hari libur dan acara Anda sendiri.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/id\/jam-catur-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">Jam Catur<\/span><span class=\"wc-toolcard__desc\">Jam permainan dua pemain.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/id\/widget-jam\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">Widget Jam untuk Situs Web<\/span><span class=\"wc-toolcard__desc\">Sematkan jam langsung di situs Anda.<\/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-35541","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\/id\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/pages\/35541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/comments?post=35541"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/pages\/35541\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/id\/wp-json\/wp\/v2\/media?parent=35541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}