1
Choose the preset that matches your session
Use 30 to 60 seconds for conditioning or short hypertrophy work, 90 seconds to 2 minutes for volume-strength sessions, and 3 minutes for heavy top-end strength.
Quick Start
Use the timer like a training tool, not a stopwatch
This is the shortest path from landing on the homepage to using the timer correctly in a real session.
2
Use short rest for warm-ups and longer rest for top sets
Move quickly when the bar is light, then switch to fuller recovery when the load becomes demanding and technical precision matters more.
3
Watch the recovery markers, not just the seconds
The timer is more useful when you compare ATP, lactate, and neural readiness to the kind of set you want to repeat next.
4
Adjust when the workout changes
Accessory lifts, explosive work, and heavy compounds do not ask the same question of your body. Treat each block of the session differently.
Warm-up sets
Keep them moving. Use short intervals until the last primer set, then give yourself a fuller reset before the first work set.
Working sets
Match the rest choice to the goal of the block. A strength set and a pump set should not share the same countdown by default.
Exercise changes
When a new movement changes the neural or local fatigue demand, reset the timer instead of reusing the previous block blindly.