Keep the workout moving without touching your phone#
Set the screen where you can see it, choose a preset or edit the exercise list, and follow the large countdown. The timer shows the current exercise, the next movement, round progress, elapsed time, and planned time remaining.
The page includes runner-oriented templates for trunk control, single-leg stability, feet and ankles, short work/rest intervals, and post-run mobility. They are starting points rather than individualized training or medical advice. Stop an exercise if it causes pain.
Save and reuse your own routine#
Edit exercise names, cues, work periods, recoveries, rounds, and preparation time. Your browser can retain the current routine locally. Download a version 1.0 JSON file when you want a backup or want to move the routine to another device; importing validates the file instead of guessing malformed values.
The open-source timer core uses real elapsed time rather than counting interval callbacks, so browser throttling does not gradually slow the workout. Paused time is excluded, while skipping or going back changes the planned position without claiming that time as completed training.
Use sound, wake lock, or fullscreen only when useful#
Countdown tones are optional. Wake lock and fullscreen depend on browser support, and the visual timer continues when audio is unavailable. Keyboard controls support Space to pause or resume and the arrow keys to move between stages.
After training, compare running-form trends in Apex Run—such as ground contact time, cadence consistency, and vertical ratio—to look for patterns over time. Those metrics can guide questions; they do not guarantee a particular strength or injury outcome.