Training Timer
A free online training timer for workouts, drills, intervals, rounds, and conditioning. Set your work and rest periods and start training instantly.
Set Your Training Session
Choose your work period, your rest period and your number of rounds, then start the timer. Load a training format below to set everything at once.
Free Training Timer
Use this training timer to organize your session with precise work and rest periods. Set your timing, choose your rounds, and follow the countdown while you train.
- Custom work and rest periods
- Adjustable rounds
- Clear countdown
- Audio alerts
- Works on mobile, tablet and desktop
How to Use the Training Timer
Set your training time
Choose how long each work period should last.
Set your rest time
Add recovery periods between efforts or rounds.
Choose your rounds
Set the number of repetitions for your training structure.
Start training
Start the timer and follow each work and rest period.
What Can You Use a Training Timer For?
Use it whenever a session has more than one phase and you would otherwise be resetting a stopwatch between each. It is built for planning and running a full practice, not for one repeated interval.
Multi-Phase Practice
Move from a drill block to a conditioning block to a cool-down without leaving the page or resetting your numbers.
Coaching a Group
Put the countdown on a shared screen so a whole class or team moves through each phase on the same signal.
Self-Coached Sessions
Follow a written plan with several blocks in it, switching format as your plan calls for it, not as you feel like it.
Warm-Up to Cool-Down
Use the Prep and Cool-down fields to bracket the whole session, not just a single interval inside it.
Trying Out a Format
Not sure yet whether your session is a drill block, conditioning or a strength block? Load a preset and adjust from there.
Deciding Where to Go Next
Once a block settles into a named protocol or a sport's round structure, move to the dedicated timer for it below.
Training Timer for Different Types of Training
The timer above fits any session. When your training follows a known format, open the timer built for it.
Interval Training
For sessions built around alternating work and recovery periods.
Interval Timer →HIIT Training
For high-intensity efforts followed by short recovery periods.
HIIT Timer →Circuit Training
For repeating several exercises in sequence, station by station.
Circuit Timer →EMOM Training
For training organised around Every Minute On the Minute.
EMOM Timer →AMRAP Training
For completing as many rounds or reps as possible in a set time.
AMRAP Timer →Tabata Training
For the Tabata protocol: 20 seconds of work, 10 seconds of rest.
Tabata Timer →Training Timer for Sports
Sports training is built the same way as any other session: an effort, a recovery, repeated. Drills, practice blocks and conditioning work all fit into timed periods, and rounds are already the standard unit in combat sports. Team sports and individual sports use the same structure — a fixed block for a drill, a fixed rotation, the same signal for everyone.
Set your work and rest periods above for any sport, or open a timer preloaded with the format used in yours.
Training Timer Features
Work & Rest Intervals
Set precise periods for training and recovery.
Custom Rounds
Choose how many rounds you want to complete.
Countdown
Keep track of your training without watching the clock.
Audio Alerts
Know when it's time to work, rest, or move to the next round.
Simple Interface
Keep the timer visible while training.
Browser-Based
Start your training timer without installing an app.
Why Use a Training Timer?
A full session is rarely one repeated block. A practice usually moves through several different shapes — a drill phase, a conditioning phase, maybe a strength block — and switching between them by hand means resetting the numbers every time. The five training formats above (Drills, Intervals, Conditioning, Strength, Rounds) are exactly that: different work/rest/round combinations you can swap between in one tap, without leaving the page or relearning a new tool for each phase.
That makes this the timer for planning the session rather than executing one fixed interval. A coach building a practice, or an athlete training alone but following a written plan, can move from a 30/15 drill block to a 60/30 conditioning block to a 45s/90s strength block in the same session, on the same countdown, with the Prep and Cool-down fields bracketing the whole thing rather than just one interval inside it.
It is also the connecting page between formats and sports: if a block turns out to match a named protocol, the workout formats below link straight to the dedicated timer; if it is sport practice built around rounds, the sports timers do the same. This page is where you stay while you are still deciding.
With a group, one countdown on a shared screen keeps everyone moving through the same phases on the same signal, so a coach can watch technique instead of calling out numbers between drills.
Training Timer vs Other Timers
Each timer covers a different way of training. Pick the one that matches your session.
| Timer | Best for |
|---|---|
| Training Timer | Structured training sessions |
| Workout Timer | General workouts |
| Fitness Timer | Cardio, running, cycling and class-style conditioning |
| Exercise Timer | Individual exercises and sets |
| Sports Timer | Sports practice and training |
| Interval Timer | Work/rest intervals |
| Circuit Timer | Exercise circuits |
More Training Timers
Every timer on the site uses the same work, rest and rounds structure, preloaded for a specific type of training.
Training Timer FAQ
How to pick and progress the work and rest values across a training block is covered in our guide to work-to-rest ratios.
What is a training timer?
A training timer is a session-planning timer: five preloaded formats (Drills, Intervals, Conditioning, Strength, Rounds) you can switch between as your practice moves through different phases, with Prep and Cool-down fields bracketing the whole thing.
How do I use a training timer?
Load the format that matches your current phase, adjust the numbers if needed, and run it. When the session moves to a different phase, load a different format instead of resetting the same one by hand.
Can I use a training timer for intervals?
Yes. Work and rest periods are fully adjustable, so any interval structure can be built. If your intervals settle into a named protocol such as Tabata or EMOM, the dedicated timer for it is linked below and comes preloaded with the correct numbers.
Can I use a training timer for sports training?
Yes. The timer is not tied to a single sport, so it works for drills, practice blocks, conditioning and rounds in any discipline. Specialised timers are also available for combat sports and for common workout formats if you prefer a preloaded setup.
Is this training timer free?
Yes. The training timer is completely free, runs directly in your browser and requires no account, no signup and no app. Open the page on a phone, tablet or desktop, set your work and rest periods, and start training.
Start Your Training Timer
Set your work and rest periods, choose your rounds, and start your training session.
Start Training Timer