Plank timer
Most plank timers just count. This one watches you: it starts the moment you’re in your plank, pauses if you drop out of it, says the time out loud every 10 seconds and tells you when your hips sag, so the time you hold is time in good form.
Start the plank timerFree · no app, no sign-up · your video stays on your device
How to use it
- Open the coach and press Start training. Allow the camera when your browser asks.
- Put your phone on the floor about 2 metres to your side, ideally in landscape, so your whole body from head to heels is in the frame.
- Get into your plank, on your forearms or your hands. The timer starts by itself.
- Hold. Every 10 seconds the coach says the time. When you’re done, press Finish hold, or just get up and the coach ends the hold for you.
How the timer works
- It starts when you’re in position: your body close to horizontal, elbows or hands under your shoulders and legs straight. There’s no button to press with your nose.
- It pauses if you drop out, say onto your knees, and carries on when you get back into your plank.
- It talks: the time every 10 seconds, so you never have to look at the screen.
- It checks your form: it calls out “Hips sagging”, “Hips too high” and “Head dropping” the moment they happen.
At the end you get your total time and a form score: the share of your hold you spent without your hips sagging.
How long should you hold a plank?
Longer isn’t always better. For most people, 2 to 4 holds of 20 to 60 seconds with good form beat one long, shaky hold. Once you can hold a clean plank for about a minute, make it harder instead of longer. Read how long to hold a plank for times at each level, or try the 30-day plank challenge.
Side planks and wall sits
The timer works for side planks and wall sits too. The coach recognises each hold by itself and checks what matters for it, such as your hips dropping in a side plank or leaning forward in a wall sit.
What the coach checks
- Hips sagging. Squeeze your glutes and pull your belly button in to keep a straight line.
- Hips too high. Lower your hips until shoulders, hips and heels line up.
- Head dropping. Look at the floor just in front of your hands and keep your head in line with your spine.
Read the plank form guide for the technique, step by step.
Questions and answers
Does the timer stop when my form breaks?
It pauses when you drop out of your plank, onto your knees for example, and carries on when you're back in position. If your hips sag, the clock keeps running, but the coach tells you to lift them and those seconds don't count towards your form score.
Can I do a forearm plank or a high plank?
Both. The timer starts with your elbows or your hands under your shoulders.
Where should my phone go?
On the floor, about 2 metres to your side, in landscape if you can, with your head and heels in view. From the side, the coach can see if your hips sag.
Is my video uploaded?
No. The tracking runs on your device: your video is never uploaded, recorded or stored, and you don't need an account.
Ready? Prop up your phone.
It's the same free AI coach for every exercise: it recognises what you're doing, counts out loud and tells you when your form slips.
Start the plank timerFree · no app, no sign-up · your video stays on your device