Warrior Timer warriortech

Training protocols

Battle-tested interval timers for every discipline. Tap any one 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

Mark Wildman / Kettlebell

Mark Wildman's minimalist kettlebell protocols

Mobility

Movement preparation and recovery protocols

Classic Gym Intervals

CrossFit / Functional Fitness

TACFIT Protocols

Based on Scott Sonnon's Tactical Fitness system

Combat Sports

Specialty / Other

All protocols can be customized by adding prep time on the timer page. Can't find what you're looking for? Build your own with the Interval Builder.