Boxing Round Timer

The intervals

Work	180s
Rest	60s
Rounds	12
Exercises	1
Total time	47:10

How it works

Three minutes of work and one of rest is the professional boxing round, and it has been the standard for a century because it produces the right balance of work and recovery for combat sport. Twelve rounds is championship distance; scale down to six or eight and the format is identical.

Who it's for

Boxers, kickboxers and anyone training in rounds. Also the format most martial-arts and conditioning classes run on.

Coaching notes

• Set the phone where you can hear it, not see it — you should not be looking at a clock mid-round.
• The last thirty seconds of a round is where fights are decided. Work them.
• One minute of rest means moving and breathing, not sitting down.
• Training with others? Share the timer and every phone counts the same round together.