Rest Timer
Perfect rest intervals between sets for optimal recovery and performance
Quick Rest Timers
Common rest intervals for different training goals
30s
Light Sets
Isolation exercises, high reps
1m
Moderate Sets
Moderate weight, 8-12 reps
1m 30s
Heavy Sets
Heavy compound movements
2m
Strength Sets
Max strength, low reps
3m
Power Sets
Powerlifting, max effort
5m
Long Rest
Complete recovery
Custom Rest Timer
Set your own rest duration
Today's Rest Sessions
Track your rest intervals and workout progress
No Rest Sessions Today
Start your first rest timer to track your workout progress
Rest Time Guidelines
Optimal rest periods for different training goals
Strength Training
2-5 minutes
Heavy weights (1-5 reps) require longer rest for complete ATP recovery
- Compound movements: 3-5 minutes
- Isolation exercises: 2-3 minutes
- Allow full recovery between sets
Muscle Building
1-3 minutes
Moderate rest for muscle growth and metabolic stress
- Compound movements: 2-3 minutes
- Isolation exercises: 1-2 minutes
- Balance recovery with intensity
Endurance Training
30-90 seconds
Shorter rest to maintain elevated heart rate and improve conditioning
- Circuit training: 30-60 seconds
- High rep sets: 60-90 seconds
- Focus on work capacity
Power Training
3-5 minutes
Full recovery needed for explosive movements
- Olympic lifts: 3-5 minutes
- Plyometrics: 2-3 minutes
- Maintain power output