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Plank Timer

Hold time for each plank position (10-300 seconds)
Recovery time between plank holds (10-120 seconds)
How many plank sets to complete (1-10 sets)
Choose your fitness level for appropriate form guidance
Beginner Tips: Start with knee planks. Keep your body in a straight line from knees to head. Breathe steadily and avoid sagging hips or arching your back.
Intermediate Form: Maintain straight alignment from head to heels. Engage your core, squeeze your glutes, and keep shoulders directly over elbows.
Advanced Variations: Try side planks, plank with leg lifts, or forearm planks. Focus on perfect form while adding dynamic movements.
🌱 Beginner Core Builder
3 sets × 20s planks with 45s rest | 5 sets × 15s knee planks with 30s rest
Focus: Building foundational core strength and proper form
💪 Intermediate Strength
4 sets × 45s planks with 30s rest | Progressive increase each week
Focus: Building endurance and muscle strength
⚡ Advanced Power Core
5 sets × 60s planks with 20s rest | Includes variations and dynamic movements
Focus: Maximum strength and power development
📈 30-Day Progressive
Weeks 1-2: 3×30s | Weeks 3-4: 4×45s | Advanced variations
Focus: Systematic progression over 30 days
🔥 HIIT Core Circuit
40s work / 20s rest × 8 rounds | Mix of plank variations
Focus: High-intensity core conditioning
🎯 Functional Core
Side planks, bird-dog planks, and stability holds
Focus: Functional movement and stability
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📊 Your Plank Progress

Track your plank training journey with detailed analytics. Monitor your total hold time, best performances, and consistency. Regular plank training improves core strength, posture, balance, and athletic performance. Aim to increase hold times by 5-10 seconds each week for progressive improvement.

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Plank Timer

🚀 Enhance Your Plank Performance

📊 Track Training Progress

Monitor your plank performance with our comprehensive Heart Rate Zone Calculator. Track your heart rate during planks to ensure you’re training in the right intensity zone. Plank training should elevate your heart rate to 60-80% of maximum for optimal core strength development.

💨 Measure Overall Fitness

Assess your cardiovascular fitness and how it relates to core strength using our VO2 Max Calculator. Strong core muscles support better breathing mechanics and endurance. Regular plank training can improve your VO2 max by enhancing respiratory muscle strength and overall body stability.

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