Warmup, rounds, rests, drills, cooldown — set each one to its own length and chain them into a single session that runs itself, so you can stay focused on the bag instead of the clock.
Download Free on iPhoneFree · Pro unlock $4.99 · No account needed
A basic round timer only handles one fixed round length and one fixed rest. ChainFlow lets warmups, rounds, rests, and drills each run for a different length in the same session — closer to how an actual training session is structured.
| Step | Duration |
|---|---|
| Jump Rope | 2:00 |
| Shadowboxing | 3:00 |
| Rest | 1:00 |
| Heavy Bag | 3:00 |
| Rest | 1:00 |
| Speed Work | 2:00 |
| Cooldown | 2:00 |
Build your session from scratch, or start from the bundled Boxing template.
Time each round, rest, and drill individually, then set the order you train.
Press play and train — cues mark every round and rest automatically.
Yes. Rounds and rests are just steps in your chain — set them to any length, including a mix like 3-minute rounds with 1-minute rests, or shorter drill-style rounds.
No. ChainFlow is a flexible interval timer, not a boxing-specific training app — it doesn't call combos or track punches. What it does well is run your exact round structure, hands-free.
Yes. Add a jump rope or shadowboxing warmup at the start and a cooldown at the end — they're just steps in the same chain as your rounds.
Yes. Audio cues are clear enough to hear over training, and timing stays accurate even with the screen locked.
Free to download and use. A one-time $4.99 Pro unlock adds unlimited saved sessions and cloud sync.
Free on the App Store. Set your rounds and press play.
Download ChainFlow