A kegel timer for men, set to the 7-day plan
This timer runs the free 7-day plan's own cadences: 3-second squeezes and releases for the standard set, 3 seconds bearing down for the reverse kegel, 10-second holds and 2-second quick flicks, with the rests the plan gives between sets.
3 sets of 10. 3 seconds squeeze, 3 seconds release. 45 seconds between sets.
Squeeze
3
Ready. Press Start and the bar fills as you go.
What each set is
- Day 1: find it. Two 3-second holds with 10 seconds between them. The day is about finding the right muscle, so that is all it times.
- Day 2: standard. 3 sets of 10: 3 seconds squeeze, 3 seconds release, 45 seconds between sets.
- Day 3: reverse kegels. 2 sets of 10: 3 seconds bearing down gently, 3 seconds fully relaxed. This is the release half, the direction most programmes leave out.
- Day 4: endurance holds. 2 sets of 4: 10 seconds on, 10 off, 45 seconds between sets.
- Day 5: quick flicks. 2 sets of 8: 2 seconds on, 2 off, 30 seconds between sets.
- Day 6: the full session. A warm-up of five standard reps, then all four sets in the plan's order. The timer stops between exercises and waits for you.
Using it
Breathe normally throughout. If you find yourself holding your breath, your abs have usually joined in.
On phones that support vibration, it buzzes at the start of each hold and each rest. Nothing is stored and there is no account.
The timer keeps time. Whether the right muscle is doing the work is something only you can check, and the plan's first day is how.
Where this goes next
Seven days of these sets is week one. The Performance System is the twelve weeks they begin, with both directions trained from week one and the load changing as you go.
See what's in the Performance System
The free 7-day plan explains each set before you time it, starting with how to find the muscle.