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About this tool
Per-exercise rest countdowns that auto-advance through your sets, with rest presets for strength, hypertrophy and endurance.
This rest timer holds a different countdown for each exercise in a session and advances through work and rest intervals automatically, so you are not resetting a stopwatch between every set. The preset rests follow standard resistance-training guidance — roughly 2–5 minutes for maximal strength and power work, 30–90 seconds for hypertrophy, and 30 seconds or less for muscular endurance. It also shows how long the whole session will take and how that time splits between working and resting.
Open Gym Rest Timer on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Each movement carries its own interval instead of one global timer for the session.
Work and rest intervals chain together so you only touch the screen to start or skip.
Total time, working time and resting time are shown before you begin.
For maximal strength and power work at or above about 85% of 1RM, 2–5 minutes lets force output recover. Hypertrophy work at 6–12 reps typically uses 30–90 seconds, and muscular-endurance or circuit work uses 30 seconds or less.
For heavy, low-rep work, yes — longer rest restores phosphocreatine and lets you repeat the load, which is what drives strength adaptation. For hypertrophy the evidence is more mixed, though rests under about a minute often cut the volume you can complete, which works against you.
No. Large compound lifts loaded heavily need the longest rests; single-joint accessories and machine work recover much faster. That is why this timer stores a rest interval per exercise rather than one setting for the whole session.
It keeps counting while the tab is open, but background tabs and locked screens throttle timers in most mobile browsers, so the countdown and the audio cue may drift or pause. Keep the page in the foreground for reliable intervals.