Beginner holds
4 min 20 secWork
0:20
Rest
0:40
Rounds
5
Total
4:20
Twenty-second holds with rest between sets.
Core hold countdown
Free Online Plank Timer
Use a plank timer for core holds, fitness challenges, warmups, physical therapy homework, group classes, and progressive training. Pick a hold length, start the timer, and track each set cleanly.
Built for this job
Athletes can see work, rest, round, and remaining time clearly.
Coaches can run plank challenges without manually resetting a countdown.
Classes can move into a controlled display for group training.
Core sets
Work
1/6
0:45
WorkBreak
Current phase0%
Total block7:00
Forty-five-second holds with short rest.
Interval presets
Settings
Seconds apply before the next start. The final round ends after work, with no extra break added.
Controls
Create controlled roomUse this setup in XTimer
Need a controller link, viewer display, or shared room?
Keep this simple timer for quick work. Move into an XTimer room when one person controls the clock and another screen shows it to a speaker, team, class, or audience.
Presets that match real work
Start from a timer people already understand.
Each preset has a clear use case, duration, and workflow. That makes the page useful for search visitors immediately, and gives professional users a natural path into XTimer rooms when they need separate controller and viewer devices.
Core sets
7 minWork
0:45
Rest
0:30
Rounds
6
Total
7:00
Forty-five-second holds with short rest.
1-minute holds
7 minWork
1:00
Rest
1:00
Rounds
4
Total
7:00
One-minute plank holds with recovery periods.
Challenge
6 min 30 secWork
1:30
Rest
1:00
Rounds
3
Total
6:30
Ninety-second holds for advanced practice.
Professional setup
Use the simple timer first, then graduate to controlled timing.
Stop the set if form breaks, even if time remains.
Use shorter holds and more rounds for beginners.
Place the screen where it is visible from plank position.
Use group displays for classes instead of asking everyone to check a phone.
Frequently asked questions
What is a plank timer?
A plank timer is an interval timer for core holds, rest periods, fitness challenges, warmups, physical therapy homework, and group classes.
How long should I hold a plank?
Beginners may start with 20 to 30 seconds. More experienced athletes often use 45 to 60 seconds, while advanced challenges may use 90 seconds or more.
Can I use this for multiple plank sets?
Yes. The interval presets alternate plank holds and rest periods for multiple rounds.