Bag Timer

45:00

Work

Warm-up 1

3:00

Light jabs at 40%, feet planted, loosen the shoulders.

Next: Rest 1:00

0:00 done45:00 left

Settings & sound check

Voice coachAnnounces each round, then stays quiet until 10 s to go

Coach voiceVoices come from your phone. Pick one and tap Test

Second ticksA soft tick every second, beeps for the last 5

Treadmill afterAdds the 20 min incline walk after Tuesday's workout

Sound checkTap Test to hear the bell and the voice.

Session

Turn your phone volume up and keep this page open — the screen stays on while the timer runs. Add it to your home screen to open it like an app. Tap any block to jump to it. Wrap hands, gloves on.