Privacy: protocol settings and the last-session summary stay on the watch. The app requests zero permissions and has no network access.
Choose a protocol
From READY, use MENU or swipe to select Custom, Dead Hang, Plank, Wall Sit, Side Plank or Grip Hold, then press START. Custom hold length, bilateral mode, side-switch time, rest and rounds are edited in Connect IQ settings.
During a session
- During HOLD, press START as soon as the hold ends; this records actual TUT rather than the full target.
- During preparation, side switch or rest, START skips that break.
- Pause before leaving. DOWN from READY opens the last completed summary.
Understand results
Adherence compares completed versus planned hold time. Best hold is the longest actual hold. Bilateral delta compares left and right total TUT; it is a training observation, not a diagnosis.
Safety and troubleshooting
This is a manual timer, not exercise, form or drop detection and not medical, rehabilitation or safety equipment. Stop for pain, dizziness or unsafe grip.
- Full target counted incorrectly: press START when form breaks instead of waiting for the timer.
- Wrong custom values: change Connect IQ settings before starting the next session.
- No vibration: check system/app vibration settings; every phase also has a visual state.