Basically, use modulos and divisions
Here is a quick function that could help you
void secondsToHMS( const uint32_t seconds, uint16_t &h, uint8_t &m, uint8_t &s )
{
uint32_t t = seconds;
s = t % 60;
t = (t - s)/60;
m = t % 60;
t = (t - m)/60;
h = t;
}