Build your workout

Segment Types

• p = Prepare
• wu = Warmup
• w = Work
• r = Rest
• cd = Cooldown

Time Formats

• 30w - 30 seconds work
• 5mw - 5 minutes work
• 1:30w - 1 minute 30 seconds work

Sequencing

• 30w+30r - Chain segments with + (optional)
• 10(30w30r) - Repeat 10 times
• 3(2(30w15r)60r) - Nested repetitions

Named Segments

Add exercise names to display during the timer instead of generic "WORK" or "REST"

Inline naming:

• 30w[Squat] - 30s work named "Squat"
• 8(20w[Burpees]10r) - 8 rounds, all work named "Burpees"

Circuit shorthand:

• (30w30r)*[Squat,Bench,Lunges] ↳ Names applied to work segments in order

Full workout example:

• 5mwu+3((30w30r)*[Squat,Bench,Press])+2mcd ↳ Warmup, 3 sets of named circuit, cooldown

Metronome / Pacing

Add metronome beeps to pace your intervals

Global metronome:

On the timer page, enable the metronome toggle and set your desired BPM. It will play during all work segments.

Per-interval pacing — reps per interval:

• 15w@7reps - 15s work, 7 reps (metronome auto-calculated to 32 BPM)
• 1mw@10reps+1mw@14reps - Different rep count per interval
• 15w@8reps[Snatch] - Combine with names

Per-interval pacing — BPM:

• 60w@30bpm - 60s work at 30 BPM
• 1mw@10bpm+1mw@14bpm - Different BPM per interval
• 60w@30bpm[Kettlebell] - Combine with names

Perfect for kettlebell work like Viking Warrior Conditioning. Use @Nreps to set how many reps you want per interval — the BPM is calculated automatically. Use @Nbpm if you prefer to set the cadence directly. Either way, global metronome controls are hidden when per-interval pacing is set.