90/20 Timer
Start a free 90/20 timer based on the brain's natural ultradian rhythm. 90 minutes of deep work followed by a 20-minute recovery.
90/20 Timer is a free, browser-based focus timer from PomoDial. Set your interval, write your intention for the session, and start working — no account, no downloads, and no distractions.
How to use the 90/20 timer
- Open the timer and choose your focus duration on the dial.
- Write a one-line intention for what you plan to accomplish.
- Press start and work without switching tabs until the timer ends.
- Take your scheduled break, then start the next session.
PomoDial is built around the Pomodoro Technique — short, intentional bursts of deep work separated by deliberate breaks. Pair this page with the classic Pomodoro timer or explore the PomoDial blog for more focus guides.
Frequently Asked Questions
What is an ultradian rhythm?
An ultradian rhythm is a recurring biological cycle shorter than 24 hours. During waking hours, your brain alternates between roughly 90 minutes of high alertness and 20 minutes of lower alertness.
Is 90 minutes realistic for most people?
It requires practice and a distraction-free environment. Start with 50-minute sessions and build up.
How many 90/20 sessions should I do per day?
Two to three sessions is realistic, giving you 3–4.5 hours of peak-quality deep work.
Start your 90/20 timer session
Free, no signup, works in any browser.
Start Timer