Free F45 Workout Timer

Why Use a Dedicated F45 Workout Timer?

F45 workouts are built around time-based intensity, fast station changes, and structured rounds. Whether you’re working through pods, ladders, pyramids or interval blocks, a clear timer is the backbone of the entire session. Using a dedicated F45 timer helps you stay focused and keeps your transitions tight, so the energy stays high throughout the workout.

This type of functional training combines strength, cardio, agility and core work, often within short, timed blocks that rotate quickly between stations. Having an accurate F45 training timer lets you manage your session without constantly calling out time or watching a clock.

How an Online F45 Timer Works

Set Number of Stations and Pods

Structure your session with a set number of stations per pod, and define how many pods you want to move through. This mirrors how real F45 workouts like Red Diamond, Triple Threat, or Bears are set up.

Customise Work and Rest Periods

Choose your work time and rest between stations. For example, Panthers might use 45 seconds work and 15 seconds rest, while other formats run on a 60/20 or 30/10 structure.

Set Rounds per Station

Configure how many times you’ll repeat a station before rotating. Some F45-style workouts loop 2–3 times per pod before moving on, simulating formats like Mkatz or Miami Nights.

Audio Signals and Fullscreen Display

Get clear beeps to signal transitions, with optional countdown warnings at the end of each round. Use fullscreen mode for clear visibility on mobile, tablet or gym display.

Popular F45 Workout Structures You Can Time

You can run nearly any F45-style session with this timer. Examples include:

• Athletica: Strength-based AMRAP with 45/15 or 60/20 intervals
• Hollywood: Long-format 60-minute session using EMOM and AMRAP principles
• Panthers: Cardio-based pods with 3 stations, 3 laps, 30/15 timing
• Liberty: Power training with 20 seconds work, 10 seconds rest Tabata format
• Docklands: Explosive training using pyramid-style time changes

These examples cover cardio, strength, and hybrid F45 formats. A flexible timer helps you replicate them with ease, whether you’re training solo, coaching clients, or running small-group sessions.

Start Your Free Online F45 Timer Now

Choose your work time, rest breaks, number of stations and pods. Our free F45 workout timer is perfect for structuring functional sessions without needing extra equipment or software. It runs on any device, with no downloads, no logins, and no delays, just set it and start training.

*Note: We are not affiliated with F45 in any way. We simply provide a timer tool for coaches and athletes to use that allows them to work out with popular F45-style circuits and timings.