Workout Timer for Custom Routines

Why ChainFlow works for workouts

Most workout timers assume every round is the same length. ChainFlow doesn't — a warmup, four different exercises, and a cooldown can all sit in one routine, each with its own duration, and it runs start to finish without you touching the phone.

Variable durationsWarmups, working sets, and rest can all be different lengths.

Automatic progressionMoves to the next exercise on its own — no tapping between sets.

Audio cuesDistinct sounds mark every transition, so you can keep moving without watching the screen.

Reliable through screen lockTiming stays accurate in your pocket, with lock-screen Live Activity updates.

Step	Duration
Warm-Up	2:00
Squats	0:45
Rest	0:20
Push-Ups	0:40
Rest	0:20
Lunges	0:50
Rest	0:20
Plank Hold	1:00
Cooldown	1:30

How to use this routine with ChainFlow

Create or choose the routine

Build it from scratch, or start from a bundled workout template.

Set durations and order

Time each exercise and rest period individually, in whatever order you train.

Start the chain

Press play and train — cues mark every transition automatically.

Questions

Does ChainFlow track reps, sets, or workout stats?

No. ChainFlow is a timer, not a workout tracker — it doesn't log reps, weight, or history. It's built to run the timing of your routine so you're not checking a clock between exercises.

Can I use it for strength training, not just HIIT?

Yes. Set longer work periods for strength sets and shorter ones for conditioning finishers in the same routine — each exercise and rest gets its own duration.

Does it include a warmup?

You can add one as the first step of your routine, at whatever length you want, and it flows straight into the rest of the workout automatically.

Will it keep timing if I lock my phone mid-set?

Yes. Timing stays accurate through screen lock and backgrounding, with audio cues at every transition.

Is it free?

Free to download and use. A one-time $4.99 Pro unlock adds unlimited saved routines and cloud sync.