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Set your round time, rest time, and number of rounds, then tap START. The timer will automatically transition between rounds and rest periods, playing a beep sound at each change. During rest, your focus notes are displayed so you can review your training goals between rounds.
Boxing interval training builds both aerobic and anaerobic fitness. Working at high intensity for 2–3 minute rounds followed by short rest periods closely mirrors the demands of an actual boxing match. This type of training improves cardiovascular endurance, muscular stamina, and mental toughness.
Beginner: 1:30 rounds / 1:00 rest / 3 rounds
Intermediate: 2:00 rounds / 0:30 rest / 3 rounds
Advanced: 3:00 rounds / 1:00 rest / 6–12 rounds
Competition prep: 3:00 rounds / 1:00 rest / 12 rounds
Before starting, write down 1–3 things you want to focus on during this session — a guard position, footwork pattern, or combination. During rest periods, the notes appear on screen so you can review them between rounds. Add reference video links to watch technique breakdowns during rest.