Training Protocols
Battle-tested interval timers for every discipline. Click any timer code to start your workout.
📖 Syntax Quick Reference
Time Units:
- 30 = 30 seconds
- 5m = 5 minutes
- 1:30 = 1 min 30 sec
Segment Types:
- w = work
- r = rest
- wu = warmup
- cd = cooldown
- p = prepare
Examples:
- 30w = 30 sec work
- 5mwu = 5 min warmup
- 8(20w10r) = 8 rounds of 20s work / 10s rest
- 10p+5mwu+8(3mw1mr)+2mcd = Full workout
Metronome:
- 5mw@43bpm = 5 min work at 43 BPM
- 15w@8reps = 15s work, 8 reps (BPM auto-calculated)
- 10(30w@24bpm+30r) = 10 rounds at 24 BPM
Per-interval BPM overrides the global metronome. Use @Nbpm or @Nreps (BPM calculated from duration).
Mace Favourite mace sessions for competition training
5 x 5 minute competition sets
5 sets of 5 minutes work with 10 minutes rest between. Simulates King of the Swing competition.
10 x 1 speed sets
10 sets of 1 minute high speed efforts. Refine the metronome to reflect your pace.
1:2 work:rest protocol
10 sets of 1 minute effort with 2 mins rest. Refine the metronome to reflect your desired pace.
mace EMOM
Complete 20 reps at target pace and then rest til the timer goes off for the next minute.
Mark Wildman / Kettlebell Mark Wildman's minimalist kettlebell protocols
Viking Warrior Conditioning cMVO2 Test
cMVO2 protocol: 1 min each at 10, 14, 18, 22 reps/min, then 1 min AMRAP. Your rep count in minute 5 is your personal number.
Viking Warrior Conditioning 15:15
80 rounds of 15s work, 15s rest. Replace 8 with your personal rep count (max reps from minute 5 of the cMVO2 test).
EMOM 10 Singles
Every minute, 10 rounds. Single kettlebell work.
E90s OM
Every 90 seconds, 10 rounds. Heavy work with rest.
Simple Intervals 7×1:1
7 rounds of 1 min work, 1 min rest
Heavy Singles 5×2:1
5 rounds of 2 min work, 1 min rest. Heavy bells.
Tetris Complex
4 blocks of 7 rounds. Wildman's Tetris protocol.
Standard 5×1:1
Standard 5 round protocol
Extended 10×1:1
Extended work capacity builder
Continuous 5min
Continuous work for 5 minutes
Triple Tabata
3 exercises, Tabata timing each
Long Form 10min
Long form continuous work
Mobility Movement preparation and recovery protocols
Classic Gym Intervals
Tabata
The original HIIT protocol. 20s max effort, 10s rest, 8 rounds. Created by Dr. Izumi Tabata.
Tabata Extended
Tabata with 5 second prepare countdown
30/30 Intervals
Equal work/rest. Good for beginners or moderate intensity.
40/20 HIIT
2:1 work:rest ratio. More challenging.
45/15 HIIT
3:1 ratio. High work density.
1:2 Recovery
Long recovery intervals. Good for sprint repeats.
2:1 Conditioning
Build aerobic capacity with shorter rest.
Pyramid Up
Increasing work periods with fixed rest.
Descending Ladder
Decreasing work periods. Finish strong.
CrossFit / Functional Fitness
EMOM 10
Every Minute On the Minute. Do your reps, rest remainder.
EMOM 15
15 minute EMOM
EMOM 20
Extended EMOM for endurance
E2MOM 10
Every 2 Minutes On the Minute. More time for complex movements.
E90s OM
Every 90 seconds. Good for heavy lifts.
AMRAP 7
As Many Rounds/Reps As Possible in 7 minutes
AMRAP 12
Common benchmark length
AMRAP 20
Extended conditioning
For Time Cap 15
Complete workout as fast as possible, 15 min cap
For Time Cap 20
20 minute time cap
Alternating EMOM
Alternate movements each 30 seconds
TACFIT Protocols Based on Scott Sonnon's Tactical Fitness system
TACFIT Basic
Entry level. Same as Tabata timing.
TACFIT + Recovery
Single exercise with 60s recovery after
TACFIT Circuit (6 exercises)
Full 6-exercise circuit
TACFIT Endurance
4 rounds of 4min work / 1min rest
TACFIT 30/30
Equal intervals for technique focus
TACFIT 90/30 × 5 Doubles
5 exercises, 90s each, repeated twice
TACFIT Sprint
Short burst with longer recovery
Combat Sports
Boxing Amateur
3 rounds × 2 minutes. Amateur boxing.
Boxing Pro
12 rounds × 3 minutes. Professional boxing.
Boxing Training
6 round training session
MMA Round
3 × 5 minute rounds. Standard MMA.
MMA Championship
5 × 5 minute rounds. Title fight format.
Muay Thai
5 × 3 min rounds with 2 min rest
Wrestling Period
3 × 2 minute periods
Kickboxing
5 round format
Sparring Light
Shorter rounds for technique sparring
Bag Work Extended
Heavy bag session with short breaks
Specialty / Other
Pomodoro
Productivity technique. 25 min focus, 5 min break.
Pomodoro × 4
Full Pomodoro session
Walking Intervals
Walk/rest for recovery days
Stretching Flow
30 seconds per stretch, 12 positions
Meditation Timer
Simple 10 minute countdown
Plank Challenge
Progressive plank holds
Breath Work 4-7-8
Inhale 4s, hold 7s, exhale 8s × 10
Jump Rope Intervals
1 min on, 30 sec rest
All protocols can be customized by adding prep time on the timer page.
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