Does anyone have a recommendation for a dumb watch (<$100 USD) that has good programmability (flexible alarms) for a HIIT protocol? It would be nice if it had HRM but at that price point, maybe not feasible.

I don't want the fuss or expense of an Android or Apple watch. Garmin makes some nice models but they are still relatively expensive.

2nd hand Garmin or Apple Watch. These things are basically being thrown away and watches like a Gen 6 AW or a Fenix 5 can be found for so little money and they work very well even today if you only care about sports tracking.

I personally cannot stand Apple for sports, which is why I have a AW Ultra 1 AND a Fenix 7 lol. Got both 2nd hand for ~30% of their MSRP.

Personally something like a 2nd hand Garmin Forerunner 55 with a chest based HR monitor is for me the best budget setup. But when shopping second hand you, use what you can find. I often see great deals on things like the Garmin instinct series.

2 years ago I got a Fenix 5 for 180 and it was amazing for me. Just turn off all the "smart" features.

I would look into a used entry model Garmin. Something like a 235 (I have my old one sitting around). It has an HRM though it's not a terribly reliable one.

You could just make a playlist of your intervals and use earbuds, or exercising in the town square under a large clock