Understanding rest timers and workout intervalsUpdated 2 months ago

Quick Answer

CENTR workouts include built-in rest timers with prescribed rest periods and audio beep cues to let you know when rest is ending and it's time to resume your workout.

How Rest Timers Work

CENTR's rest timers are built into your workouts to help you pace your training appropriately and ensure adequate recovery between sets and exercises.

During Workouts

When you reach a rest period in a workout:

1. The app displays the prescribed rest time (specific duration in seconds)
2. A countdown timer shows you how much rest time remains
3. You can minimize the app during rest periods if needed
4. Audio beeps alert you when the rest period is ending
5. Resume your workout when the timer completes

These timers ensure you're taking appropriate rest - not too little (which can compromise form and safety) and not too much (which can reduce workout effectiveness).

Audio Cues and Beeps

CENTR uses audio beeps to help you stay on track during workouts without having to watch the screen constantly:

• Rest period ending: Beeps signal when it's almost time to resume exercise
• Interval transitions: Audio cues mark the start and end of work periods
• Exercise changes: Beeps help you know when to switch to the next movement
• Set completions: Audio feedback confirms you've finished a set

These audio cues are especially helpful during high-intensity workouts where you need to focus on form rather than constantly checking the timer.

Rest Timer Benefits

Prescribed rest periods serve important purposes in your training:

• Recovery optimization: Adequate rest allows muscles to partially recover between sets
• Performance maintenance: Proper rest helps you maintain good form and intensity
• Safety: Rest prevents premature fatigue that could lead to injury
• Workout efficiency: Standardized rest keeps workouts moving at the right pace
• Progressive overload: Consistent rest periods let you track true strength gains

Using Your Device During Rest Periods

One helpful feature: you can minimize the CENTR app during rest periods without interrupting your workout.

Multi-Tasking During Rest

1. When a rest period begins, you can minimize the app
2. Check messages, change music, or use other apps briefly
3. The rest timer continues running in the background
4. Return to CENTR when the rest period ends
5. Continue your workout from where you left off

This flexibility is useful if you need to quickly respond to a message or adjust your device settings between sets.

Different Types of Rest Periods

You'll encounter various rest structures depending on workout type:

Strength Training

• Longer rest periods (60-90 seconds) between heavy sets
• Allows for better recovery and maintained strength
• Helps you lift heavier weights safely

HIIT Workouts

• Shorter rest periods (10-30 seconds) between intervals
• Keeps heart rate elevated for cardiovascular benefits
• Maximizes calorie burn and conditioning

Circuit Training

• Minimal rest (10-20 seconds) between exercises
• Continuous movement for metabolic conditioning
• Efficient full-body training

Bodyweight Workouts

• Variable rest based on exercise difficulty
• Longer rest after challenging movements
• Shorter rest for easier exercises

Respecting Rest Periods

To get the most from your CENTR workouts:

• Don't skip rest: Rest is programmed for a reason - use the full time
• Don't extend rest: Excessive rest reduces workout intensity and effectiveness
• Stay active during rest: Walk around, shake out muscles, stay warm
• Hydrate: Use rest periods to take water breaks
• Prepare mentally: Use rest to visualize the next set and psych yourself up
• Check form: Brief rest periods are great for mental form cues

Coached vs Self-Guided Rest Timers

Coached Workouts

In follow-along coached workouts:

• Rest periods are built into the video
• Trainers guide you through rest timing
• On-screen timers show remaining rest
• Audio cues from trainers supplement beep notifications

Self-Guided Workouts

In self-paced self-guided workouts:

• You control when to start rest periods
• Prescribed rest times are displayed
• Timers count down when you activate them
• Audio beeps alert you to resume
• Flexibility to adjust rest if needed

Audio Settings for Beeps

You can control workout audio including beep notifications:

1. Open a workout in the CENTR app
2. Look for the audio or sound icon
3. Adjust beep volume or toggle beeps on/off
4. Customize to your preference

Some members prefer beeps for timing cues, while others rely on visual timers. Choose what works best for your training style.

Need Help?

If you're not hearing rest timer beeps, experiencing issues with rest timers, or have questions about workout pacing, contact our support team at [email protected]. Include details about your device, the specific workout you're doing, and the issue you're experiencing.