Timer support
Start a session
Intervals repeats work/rest rounds across cycles, with recovery between cycles. Rounds runs one cycle. Stopwatch counts up and records laps. Pause holds your place; Resume continues; Reset returns to the beginning. Skip advances to the next phase. Recovery replaces the rest after the final round of a cycle.
Exercises and workouts
Exercises contains the full 876-exercise catalog with search and filters for equipment, muscle group, difficulty and exercise type. Show more adds the next 24 results. Most guides include two still images; a few source records have instructions only. Open a guide to choose either bundled image, play a two-pose image sequence, or add your own JPEG, PNG, WebP, GIF, MP4 or WebM files. Bundled images are still poses, not motion recordings. Videos start muted and use their own controls; their sound is separate from timer cue volume. GIFs play only when selected and started. Media pauses when leaving the tab, closing a guide or changing timer state. Floor / mat is a separate setting filter for explicitly tagged guides; it does not cover every floor exercise in the database. Workouts offers sample sessions you can preview before loading. Loading a workout replaces your current timings and exercise plan after confirmation. Rest, recovery and cooldown remain separate from work exercises.
Saving and restoring
Save on this device keeps one setup in this browser, including the mode and sample exercise plan. Load saved setup restores it. Editing timings or choosing a preset clears the current exercise plan. Reset preserves it; Clear exercise plan removes it. Changes only replace your saved copy when you save again. Personal media is separate from saved timer setups: clearing or replacing a workout does not delete exercise media. Remove a personal file from its exercise guide. You can keep 4 files per exercise, 15 MB each and 75 MB total, subject to browser storage availability. Saved personal media works offline on the same browser and origin. Keep your originals, because storage can be evicted or cleared. Video codec support varies; use bundled images if a file cannot play. There is no account or cloud sync. Clearing site data removes saved information.
Sound and screen
Start with the app open to allow audio. Sound effects controls tones; Voice cues controls speech separately. Countdown beeps is an additional effects toggle. Audio volume applies to both effects and speech; set it to zero for silence. Check device volume, Bluetooth output and silent-mode settings.
Keep the app open and your screen unlocked for audio cues. Installation does not guarantee background or lock-screen audio. The display catches up when you return from another tab, but missed cues are not replayed. Keep screen awake works only where supported and permitted by your browser and battery settings.
Offline and updates
Wait for “Ready offline · timer & sample images” before disconnecting. This means the complete initial download succeeded. The timer, full catalog instructions and sample demonstration images can then load offline. Other catalog images are cached after viewing, up to 200 images; older ones may be removed. An unviewed image requires a connection. Personal saved media is stored separately. Offline speech depends on the voices available on your device. If your browser clears its storage, reconnect and reload to download again.
An available update waits for you to select Update app between workouts. Every open timer must be idle; paused workouts also block an update. The app never deliberately reloads an active workout for an update. It temporarily preserves your current setup in this tab while applying the update. If browser storage is unavailable, close the timers to let the browser update; save or note your timings first. Closing every timer allows the browser to activate a waiting update normally.
Install or add a shortcut
Use Install app in the header for device-specific instructions. On iPhone/iPad, use Safari's Share menu and Add to Home Screen. Android Chrome offers Install and create shortcut → Install; other versions may show Add to home screen or Install app. Desktop Chrome and Edge offer installation through their menu or address bar; supported Safari on Mac offers Add to Dock. If installation is unavailable, bookmark the timer and use it in your browser.
GrowthSZN coaching offers
Our promotional cards link to the separate GrowthSZN coaching app and assessment. The timer and full exercise browser remain free. No ad network, impression tracking or click tracking is included. Promotions are hidden while a workout is running or paused.
Get help
Email admin@growthszn.online with your device, browser and what happened. Do not send passwords, payment details or sensitive health information.