Timers
Progress has interval timers for conditioning work, Tabata, custom rounds or a plain stopwatch, with spoken cues and a full-screen player that keeps time in the background. The same timers can also drive a section inside a workout. Timer presets and history live on your phone only.
Three modes
- Tabata: prepare, work, rest, rounds, cycles, rest between cycles, cooldown.
- Rounds: the same without cycles.
- Stopwatch: counts up, with laps.
Set each interval in whole seconds. A zero-length interval is skipped. The page shows the total time before you start.
Presets and history
Save a configuration as a preset and apply it later with one tap. The page reopens with your last values per mode. Below the presets, every session you ran is listed, newest first, with whether it was completed, its duration and rounds or laps. Runs shorter than 30 seconds (10 seconds for the stopwatch) are not kept, so a false start does not clutter the list.
The live timer
Tap Start from the timers page or from Home. The player shows the current phase in large digits, what comes next, rounds and cycles left, and pause, skip, restart and end controls.
- Voice cues announce every phase, count down the last three seconds and say "Workout done" at the end. They work with the screen locked. Music keeps playing and ducks under the voice.
- Minimize it to a bar at the bottom and keep using the app. A timer and a live workout can run at the same time.
- Closing the app does not stop it: the timer is anchored to the clock, so it is exact when you come back, and a finished timer notifies you. A timer that finished while the app was closed is not added to your history.
Only one timer runs at a time. Focus mode can block other apps while it runs.
Timer sections inside workouts
When you build a workout, a section can be a Timer section: pick Tabata, Rounds or Stopwatch and set the intervals, then add exercises to it. In the live workout the timer drives the section and each completed work interval is logged as a round. If you come back after the app was closed, missed intervals are logged too. A stopwatch section counts up until you end it.
Timer sections do not have the voice cues of the standalone timer yet.
Where your data lives
Presets and timer history are stored on your phone and are not synced or backed up to your account. Your presets are copied to your Apple Watch so you can run them there. Timer sections inside a workout are part of the workout and follow the workout's sync.
What it does not do
The Apple Watch runs your phone's presets with taps on your wrist, but without voice cues, and runs on the watch are not added to your history. There is no lock-screen view for a standalone timer, and no sound packs beyond the voice and the end alarm.