How to use the plank timer
- Choose a Timer mode: Count up to hold as long as you can, or Countdown to a target for a set time.
- In Countdown mode, enter Target hold (seconds) from 5 to 3600, or tap a quick target from 30 s to 3:00.
- Pick a Get-ready countdown of none, 5, 10 or 15 seconds so you can get into position. In Count up mode, also choose Beep every: never, 15, 30 or 60 seconds.
- Press Start. Low ticks mark the last three seconds of the countdown and a Go beep starts the hold. Press Stop when you drop, or to end a countdown early.
Pair it with the pushup timer for a bodyweight circuit, or use the interval timer to time rests between holds.
How the timing and personal best work
The timer records the moment your hold begins and reads your device clock ten times a second, so it stays accurate even when the page is busy. Count up shows the whole seconds since the hold began. Countdown shows the whole seconds left and ends with a long beep at 0:00. When a hold ends, its length is compared with your saved personal best and replaces it if longer. The best is stored in this browser only. After two holds, the page lists this session's holds.
Worked example with the default settings
The page opens in Count up mode at 0:00 and says "Counts up from 0:00 with a beep every 30 seconds." Press Start: after the 5 second countdown, the Go beep sounds and the clock runs, with beeps at 0:30, 1:00 and 1:30. If you press Stop at 1:12, the display shows 1:12 with "New personal best!", and the line below reads "Personal best: 1:12. Last hold: 1:12." Switch to Countdown with the 1:00 quick target and the clock starts at 1:00, ticks at 0:03, 0:02 and 0:01, and finishes with "Target reached!"
Limits and edge cases
- The timer measures time, not form. End the hold when your hips sag or your lower back aches.
- A hold stopped inside its first second is ignored and does not count as a hold.
- Browsers can delay beeps in a background tab, so keep the page in front. While a hold runs, it asks your browser to keep the screen awake where that is supported.
Plank timer FAQ
How long should I hold a plank?
There is no single standard. In a 2014 study of 471 college-aged adults, the average forearm plank hold was about 124 seconds for men and 83 seconds for women, with a very wide spread between people. Start with a time you can hold with a straight line from head to heels, then add a few seconds each week.
Is a longer plank always better?
No. Once a standard plank feels comfortable for around two minutes, harder variations such as raised feet or one lifted arm are a more common next step than holding longer. The CDC suggests muscle-strengthening work on 2 or more days a week, so several shorter, harder holds also fit.
Should I use count up or countdown?
Use Count up to find your current limit and set a personal best. Use Countdown when you follow a plan such as three holds of 45 seconds, because the timer ends the hold for you.
Where is my personal best saved?
In your browser's local storage on this device only. It survives closing the page, but clearing site data or switching browsers or devices resets it. Use Reset personal best to clear it yourself.
Sources: Strand et al., Norms for an Isometric Muscle Endurance Test, Journal of Human Kinetics, 2014; CDC, Physical Activity Guidelines for Adults. General fitness information, not medical advice.