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Customize timings, grips and rests in the Session planner, or pick a protocol from the Protocol library.
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Protocol library
Six evidence-based hangboard protocols coaches actually prescribe. Each card shows the exact timing structure — tap Load to send it to the timer.
Session planner
Build a custom hangboard workout. The breakdown updates live as you change the numbers.
Session breakdown
Progress log
Every session you save is stored only in this browser (localStorage). Watch your total hang time and completion rate climb.
| Date | Protocol | Grips | Planned | Done | Completion | Notes |
|---|---|---|---|---|---|---|
| No sessions logged yet — finish a timer session and save it. | ||||||
How this hangboard timer works
- Timestamp-based timing. The countdown is anchored to the system clock, so switching tabs or locking your phone does not add drift — the timer stays honest.
- Sound on every phase. Synthesized WebAudio beeps mark hang start, rest start, the final 3 seconds of each phase and the finish. No audio files to download.
- Evidence-based protocols. The library mirrors structures published by climbing coaches (repeaters 7/3, max hangs, density hangs, min-edge) — each card explains what it trains and who it suits.
- Fully private. Your progress log lives in your browser's localStorage. Nothing is uploaded anywhere — this page makes zero network requests beyond loading itself.
A free web alternative to hangboard timer apps
Mobile apps like Hangboard Repeaters own the "app" search intent — and they are fine tools. But if you train at a laptop, a shared gym computer, or just want a free online hangboard timer without installing anything, this page is the web-native option: open it, pick a protocol, press start. It also works as a hangboard interval timer for any hangboard workout routine you design in the planner.
Finger safety — read this
- Warm up first. 10–15 minutes of easy climbing or progressive hangs on big edges before any protocol.
- Never hangboard injured, sore, or cold. Pulley strains are the classic hangboard injury — sharp pain in a finger means stop the session immediately.
- Beginners beware. If you climb below ~V4/6b or have trained less than a year, structured hangboarding is usually unnecessary and risky. Climb more instead.
- Avoid full crimps on a hangboard; prefer open-hand and half-crimp grips, and keep shoulders engaged.
- Two hard sessions per week is plenty. Finger tendons adapt slower than muscles — more is not better.
This tool provides timing and general training information, not medical advice. When in doubt, consult a qualified coach or physiotherapist.
Frequently asked questions
What is a hangboard timer?
A hangboard timer is an interval timer built for fingerboard training. It counts down each hang and each rest with audible beeps, so you can follow protocols like repeaters or max hangs without watching a clock. This page is a free online hangboard timer — it runs in your browser, no app install or sign-up needed.
What is the 7/3 repeater protocol?
The classic repeater structure is 7 seconds hanging, 3 seconds resting, repeated 6 times per set, for 3–5 sets per grip, with about 3 minutes of rest between sets. It trains strength-endurance: the ability to recover quickly on small holds. Load "Classic Repeaters 7/3" from the protocol library to run it exactly.
What are max hangs and how do I time them?
Max hangs are single near-maximal hangs of about 10 seconds with long, full rests — typically 3 minutes between hangs, 5 hangs per grip. The long rest is the point: it lets your nervous system recover so every hang is high quality. Use the "Max Hangs" protocol card for the exact timing.
What is min-edge training?
Min-edge training means hanging bodyweight on progressively smaller edges instead of adding weight. A typical session is 10-second hangs with 3-minute rests on an edge you can barely hold, moving to a smaller rung once all hangs feel solid. The "Min-Edge Progression" card sets up this timing, and you can log the edge depth in your session notes.
What are density hangs (30/30)?
Density hangs alternate 30 seconds hanging with 30 seconds resting for about 10 rounds. They build work capacity and forearm aerobic recovery with lower intensity than repeaters, which makes them a good first structured protocol for climbers new to hangboarding.
How long should a hangboard session be?
Most sessions run 10–35 minutes of timer time depending on the protocol: endurance repeaters take about 10 minutes, classic repeaters with 3 grips about 30 minutes, and max hangs around 30 minutes including the long rests. The planner shows your exact total before you start.
Should you hangboard before or after climbing?
After climbing, or on a separate day. Hangboarding before climbing pre-fatigues your fingers and raises injury risk while lowering the quality of both the climbing and the hangs. If you combine them, climb first, rest, then do a short hangboard session — or keep hangboarding to dedicated rest-from-climbing days.
How often should I hangboard per week?
Two hard sessions per week is plenty for most climbers. Finger tendons and pulleys adapt much slower than muscles, so extra sessions mostly add injury risk without extra gains. Beginners should usually just climb more instead of hangboarding at all.
How should I warm up for hangboarding?
Warm up for 10–15 minutes: general movement, then easy climbing or progressive hangs starting on large edges with feet on the ground, gradually reducing assistance. Never start a protocol cold — most pulley injuries happen on the first hard hang of an under-warmed session.
Open-hand vs half-crimp: which grip should I use?
Both, on different days or blocks. Open-hand (4-finger open) is generally safer and transfers well to most climbing; half-crimp is more specific to crimpy routes but loads the pulleys harder. Avoid full crimps on a hangboard. The protocol cards suggest a grip, and the planner lets you pick any combination.
Is hangboarding safe for beginners?
Usually not recommended. If you climb below about V4/6b or have been climbing less than a year, your fingers are still adapting to climbing itself — structured hangboarding adds injury risk without much benefit. Climb consistently, and revisit hangboarding once progress stalls.
How do I avoid pulley injuries on a hangboard?
Warm up thoroughly, never hangboard with sore fingers, stop the session on any sharp pain, prefer open-hand and half-crimp over full crimp, keep shoulders engaged, and limit hard sessions to twice a week. Pain is information — pushing through finger pain is how minor strains become season-ending injuries.
Can I use this as a general interval timer?
Yes. The session planner accepts any hang/work duration, rest duration, reps and sets, so it works as a hangboard interval timer for custom structures too — not just the built-in climbing protocols.
Is this a free alternative to hangboard timer apps?
Yes — it is a free online hangboard timer with sound that needs no install. Mobile apps own the "app" intent and are fine tools, but if you train at a laptop or a gym computer, or just want a web page you can open and start, this covers repeaters, max hangs, min-edge and custom sessions.
Does the timer keep working if I switch tabs?
Yes. The countdown is anchored to the system clock rather than counting ticks, so switching tabs, locking your phone, or a throttled browser tab does not add drift. When you come back, the display jumps to the correct phase.
Is my progress log private?
Completely. Sessions are saved in your browser's localStorage and never sent anywhere — this page makes no network requests at all. Clearing your browser data will erase the log, so export a CSV if you want a backup.