Hangboard timer
Pick a protocol and press play. It beeps every round and keeps the screen on.
Abrahangs (easy daily hangs)
0:00 / 9:15
Ready
9:15
10 rounds
10 feet-on hangs of 10 s with 50 s rest, across six holds, from 70-80% down to 30-40% effort.
High risk: read the protocol, stop if anything feels wrong.
- 10
- rounds
- 10s
- hang
- 50s
- rest
- 9:15
- total
Done.
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The protocols
New to the hangboard? Start with Abrahangs: feet on the floor, well below your limit, done in about 9 minutes. Max hangs, minimum edge hangs and 7/3 repeaters are hard finger training for climbers who've hangboarded before.
Your own times takes a hang, a rest, hangs per set and sets. The rest between sets only runs when there's more than one set.
Work out the load with the hangboard calculator. Warm up before any of them, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.
- Abrahangs (easy daily hangs)10 feet-on hangs of 10 s with 50 s rest, across six holds, from 70-80% down to 30-40% effort.Low injury risk
- Half-crimp 7/3 repeaters3 sets of 6 x (7 s hang, 3 s off), 3 min between sets. Add a set each session, up to 5.High injury risk
- Max hangs (added weight)5 hangs of 10 s on a 20 mm edge with added weight, 3 min rest. Add 2 kg after two clean sessions.High injury risk
- Minimum edge hangs4 hangs of 10 s on the smallest edge you can hold for about 15 s, 3 min rest.High injury risk
- Long-duration density hangs8 hangs of 30 s at moderate effort, 2 min rest.Moderate injury risk
- Pick-ups5 pick-ups of 8 s per hand on a lifting edge, 3 s to switch hands, 3 min rest. Track the weight.Moderate injury risk
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