Train in
Flow
Build kettlebell and steel mace complexes. Generate AI-powered training programs. Track your progression. The only timer built for flow training.
Two Training Modes
Standard Timer & EMOM
Pick the mode that matches your session. Structured rounds with rest periods, or every minute on the minute intensity — both with auto-advance timers and audio cues.
Round-Based Workout Timer
Built for kettlebell complexes and circuits. Set timed or rep-based exercises, add rest between movements and rounds, and let the interval timer guide your entire session hands-free.
- Mix timed intervals and rep-based exercises
- Configurable rest between exercises and rounds
- Per-exercise weight and duration adjustments
- Round-by-round progression tracking
- Exercise illustrations and coaching cues
Every Minute on the Minute
High-intensity EMOM workouts on a fixed clock. Exercises rotate each interval — finish your reps, rest until the next minute starts, and go again. 10–20 minute sessions that build serious work capacity.
- Fixed intervals: 1, 2, or 3 minutes per round
- Continuous exercise rotation each interval
- Auto-alternates left/right for unilateral moves
- 10-second heads-up before each transition
- Quick 10–20 minute high-intensity sessions
Simple Workflow
Master Your Sequence
Design the perfect workout structure, stay fully immersed during your session, and watch your performance improve.
Build Your Complex
Create custom sequences with drag and drop. Set durations, reps, and rest periods for each movement.
Run the Timer
Hit play and enter the zone. Audio cues keep you focused on form, not the clock.
Track & Progress
Watch your strength grow. AI tracks your weights, suggests progressions, and adapts your training over time.
Session Analytics
Every Rep Tracked
Volume, strength progression, personal records, and training consistency — all logged automatically. See exactly where you're improving and what to push next.
This Week
5sessions
Streak
12weeks
Latest PR
32 kgKB Swing
Monthly Volume
12,480kg
Strength Progression
Muscle Activation
See exactly which muscles your session targeted
Example session — a kettlebell complex with swings, presses, and squats
Purpose-Built
Built for Flow Training
Not another generic interval timer. Every feature crafted for athletes who train with intention.
Exercise Sequences
Build complex flows with distinct phases, saving them for immediate access anytime.
Auto-Advance
Stay in the zone. The timer automatically progresses through your sequence steps.
Audio Cues
Sound cues that cut through your music — stay locked in without looking at the screen.
Timed & Rep-Based
Mix timed intervals and rep-based exercises in the same complex. Your flow, your rules.
Session Analytics
Track total time under tension and flow consistency across your training blocks.
Round Management
Set rounds and rest periods between them. The timer handles the entire structure.
AI-Powered Training
Your AI Coach
Tell it your goal. It builds your program.
How AI workout generation worksSmart Workout Generation
Choose your goal, equipment, and time. AI generates a complete workout with exercises that flow into each other and weights calibrated to your strength level.
Multi-Week Programs
Not just single sessions. Get a full 4–12 week periodized training program with progressive overload, deload weeks, and session variety built in.
Recovery Intelligence
After every session, get personalized recovery advice — protein targets, hydration, and prep for your next workout. All tied to your goal and where you are in your program.
Pricing
Simple Pricing
Start free. Upgrade when you're ready.
Last updated
Free
- 3 complexes
- Full timer with audio cues
- Session history
- 3 AI generations to try it out
- Manual weight tracking
Pro
- Unlimited complexes
- 30 AI workout generations/month
- 4 AI program generations/month
- Recovery intelligence after every session
- AI weight progression suggestions
- Priority support
Lifetime
- Everything in Pro
- Pay once, train forever
- Early access to new features
- Lock in your price — no future increases
- Support independent development
Frequently Asked Questions
Yes, upgrade or downgrade anytime. If you upgrade to Lifetime, your subscription is cancelled automatically.
Each time you generate a workout or a training program counts as one generation. Editing a generated workout doesn't count.
You can still use the manual builder and timer with no limits. Your AI generations reset at the start of each month.
Your workouts and training data are stored securely and never shared. We don't sell your data.
FlowTimer supports kettlebells (any weight), steel maces (7–25 lbs typical), and bodyweight exercises. You can filter the exercise library by equipment type to find movements that match your setup.
Describe your available equipment, training time, and focus areas. FlowTimer's AI builds a timed complex with warm-up, work, and cooldown phases — calibrated to your strength level and ready to run on the built-in interval timer.
Yes. The drag-and-drop builder lets you sequence any exercises from the library, set durations or rep counts per step, and save complexes for reuse. You can also mix timed intervals and rep-based movements in the same complex.
A kettlebell complex is a sequence of exercises performed back-to-back without putting the weight down — for example: clean, press, squat, row. FlowTimer times each transition automatically with audio cues so you can stay focused on form.
From the Blog
Training Science & Exercise Guides
Deep-dive articles on kettlebell programming, steel mace technique, flow-state training, and recovery — written for athletes who train with intent.
How to structure a kettlebell complex that actually trains something
Most kettlebell complexes are just random exercise lists. Here's how to build one that targets a specific adaptation and gets results.
The 3-day rule: how to build training consistency that actually sticks
Missing workouts isn't the problem. Missing two in a row is. Here's the simple rule that's kept me training for over a decade.
Heart rate zones for kettlebell conditioning: a practical guide
How to use heart rate zones to program kettlebell conditioning that actually builds engine, not just fatigue.