Rest timer.
Pick 1:00, 2:00 or 3:00, or set your own length, and press start. The countdown follows the clock, so it is right when you come back to it, and a tone tells you when to lift.
These tools are free to use without an account.
Ready. Choose a length and press Start rest.
Common rest lengths
Typical ranges, not a prescription. Your load, the lift and your plan matter more.
| Kind of work | Usual rest |
|---|---|
| Heavy compound lifts | 2 to 5 minutes |
| Moderate sets for muscle size | 1 to 2 minutes |
| Accessory work and supersets | 30 to 90 seconds |
| Circuits | 15 to 45 seconds |
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer. Your last rest length and sound setting stay on this device only.
How long to rest between sets
Rest depends on the goal and the lift. Heavy sets of the squat, deadlift, bench press and other compound lifts are usually rested two to five minutes. Moderate sets aimed at muscle size often use one to two minutes, and accessory work, supersets or circuits can use thirty to ninety seconds or less. These are common ranges, not a prescription: how you feel, the load and any plan from your coach matter more.
How this rest timer works
The buttons set the same lengths as the One Fitness Hub workout log: 1:00, 2:00 and 3:00, or Custom in 15-second steps from 0:15 to 10:00. The countdown is measured against the clock rather than counted tick by tick, so if the screen locks or the tab sleeps it shows the right time when you return. A tone plays when the rest ends, and you can turn the sound off. Your last length and your sound choice stay on this device only.
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer. Calculations stay in your browser. Typed measurements are not sent or saved.
Common questions.
How long should I rest between sets?
Heavy compound lifts are commonly rested two to five minutes, moderate sets for muscle size one to two minutes, and accessory work or circuits thirty to ninety seconds or less. Use these as a starting point and adjust to how you feel and the plan you follow.
Does the timer keep running if my screen locks?
It keeps time against the clock, so the time left is correct when you return. A locked phone may still stay silent, so keep this page open and the screen awake to hear the tone. The page asks the browser to keep the screen on while a rest runs, where the browser allows it.
Are these the same lengths as the app?
Yes. The workout log in the One Fitness Hub app uses the same 1:00, 2:00 and 3:00 buttons and the same custom steps of 15 seconds, from 0:15 to 10:00.
Keep your progress in one place.
Track training, food and body progress with One Fitness Hub.