The amateur bout format
Most amateur boxing bouts are three rounds of three minutes with one minute of rest between rounds. Training on the same clock gets you used to pacing a full fight: how hard you can push in round one and still have something left for round three.
How to use it in training
- Sparring — run it exactly as a bout: three rounds, full minute of rest.
- Heavy bag — treat each round as a fight round, with the last 30 seconds as an all-out push.
- Shadowboxing warm-up — one run of this timer before pad work.
Need more rounds? Change the rounds field, or use the 12-round boxing timer.
Popular presets
- 30 / 10 Interval Timer — 30s on, 10s off
- 30 / 30 Interval Timer — 30s on, 30s off
- 30 / 15 Interval Timer — 30s on, 15s off
- 45 / 15 HIIT Timer — 45s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off