Combat Sports Timer
Free online timer for combat sports training. Customize your rounds, work intervals, rest periods and number of rounds.
Set Your Rounds
Choose your round duration, your rest period and your number of rounds, then start the timer. Load a preset to match your sport.
Train With a Combat Sports Timer
A combat sports timer breaks a training session into rounds, work intervals and rest periods, so the session runs on its own while you train. Set the round duration, the recovery time and the number of rounds, press start, and every transition is marked by an audio signal.
The same structure fits most combat training: technical drills, conditioning blocks, sparring, bag work, pad work and circuits. Rounds stay identical from the first to the last, which keeps the intensity honest and makes a session repeatable week after week. Shorten the rest as your conditioning improves, add rounds as you progress, or lengthen the round to match a fight format. Everything runs in your browser, with nothing to reset between rounds.
Round Formats by Sport
Every combat sport trains in rounds, but the numbers differ. Load the format you train in.
| Sport | Round | Rest | Rounds | Load |
|---|---|---|---|---|
| Boxing | 3 min | 1 min | 12 | |
| MMA | 5 min | 1 min | 5 | |
| Muay Thai and kickboxing | 3 min | 1 min | 5 | |
| BJJ rolling | 5 min | 1 min | 5 | |
| Wrestling and judo | 3 min | 1 min | 5 | |
| Karate | 2 min | 1 min | 5 | |
| Taekwondo | 3 min | 1 min | 3 |
Combat Sports You Can Train With This Timer
Each sport has its own timer page with presets and round formats made for that training.
Boxing Timer
Round-based timer for boxing workouts, bag work, pad work and conditioning.
Open boxing timer →MMA Timer
Use structured rounds for MMA drills, striking, grappling and conditioning.
Open MMA timer →Kickboxing Timer
Set work and rest intervals for kickboxing training and pad sessions.
Open kickboxing timer →Muay Thai Timer
Ideal for rounds, bag work, pad work and Muay Thai conditioning.
Open Muay Thai timer →Wrestling Timer
Structure wrestling drills, conditioning intervals and live training rounds.
Open wrestling timer →Judo Timer
Useful for judo rounds, drills and conditioning sessions.
Open judo timer →BJJ Timer
Create structured rounds for Brazilian Jiu-Jitsu drills and conditioning.
Open BJJ timer →Karate Timer
Use intervals and rounds for karate training and conditioning.
Open karate timer →Taekwondo Timer
Structure kicking drills, rounds and conditioning workouts.
Open taekwondo timer →How to Use the Combat Sports Timer
Choose your round length
Set the duration of each training round.
Set your rest period
Choose how long you want to recover between rounds.
Choose the number of rounds
Configure your total training session.
Start your workout
Press start and follow the audio and visual signals.
How to Structure a Round-Based Session
Most combat sports sessions follow the same shape whatever the discipline: a warm-up, technical work while you are fresh, harder rounds in the middle, and conditioning at the end when technique no longer has to be sharp. A round timer makes that shape explicit, because every block has a length you decide in advance rather than one that quietly stretches.
Warm-Up Rounds
Two or three rounds of shadow work, movement and light drilling at the same round length you will use later. Setting the Prep countdown gives you the time to wrap hands or get gloves on before the first bell.
Technical Rounds
Drilling is where the round length matters most: long enough to get repetitions in, short enough that the quality does not fall apart. Three-minute rounds with a full minute of rest keep both partners working at a standard they can hold, and the rest period gives the coach a window to correct the drill before the next round starts.
Hard Rounds
Sparring, rolling or live wrestling runs best on the competition format for your sport, so the session prepares you for the thing you are training for. Both partners hear the same signal, which means neither of them decides when the round ends.
Conditioning Finishers
Short work intervals with equal or shorter rest — 30/30 or 60/30 — for bag work, sprawls, sprints or bodyweight circuits. This is where a timer replaces a coach: the interval ends when it ends, whatever the room decides it feels like.
Combat Sports Timer Workouts
Five common training formats. Load one into the timer and start your session.
| Workout | Work | Rest | Rounds | Load |
|---|---|---|---|---|
| Combat Training | 3 min | 1 min | 5 | |
| Short Conditioning | 2 min | 30 sec | 8 | |
| Bag Work | 3 min | 1 min | 6 | |
| MMA Drills | 5 min | 1 min | 5 | |
| Sprint Intervals | 30 sec | 30 sec | 10 |
Combat Sports Timer FAQ
Competition round and rest times for all nine disciplines are collected in our guide to round lengths in combat sports.
What is a combat sports timer?
A combat sports timer is an interval timer designed to structure rounds, work periods and rest periods during combat sports training.
What sports can I use this timer for?
You can use it for boxing, MMA, kickboxing, Muay Thai, wrestling, judo, BJJ, karate, taekwondo and other combat sports.
Can I use this timer for sparring?
Yes. Set your round duration, rest period and number of rounds to match your sparring session.
Is this combat sports timer free?
Yes. The online timer can be used directly in your browser without requiring additional equipment.
What round length should I use?
Choose a round length based on your sport and workout. Common formats include 3-minute rounds with 1-minute rest, but you can customize the timer to your session.
Should I use this timer or the one for my sport?
Both run the same round engine. This page is the one to use when a session mixes disciplines, when you coach several sports in the same room, or when you simply want to set your own numbers. The individual pages open with the default round format and presets for that sport, which saves you setting them up each time.
Can two people share the timer during a round?
Yes. Put the timer in fullscreen and leave the device where both partners can hear it. The audio signal marks the start and end of every round for both of them, which is what keeps a drill or a sparring round honest.
Can I add a warm-up and a cool-down?
Yes. The Prep setting adds a countdown before the first round so you can wrap hands and get to the bag, and the Cool-down setting adds a final period after the last round for stretching or breathing down.
Training outside combat sports? Our Sports Timer covers drills, conditioning and practice sessions for any sport.
Ready to Start Training?
Set your rounds, your work intervals and your rest periods, then start your combat sports session.
Start Combat Sports Timer