Plank timer

One minute is the usual starting target, and it is a reasonable one. Most people can hold a decent plank for around 30 seconds before their hips start to sag, and the last stretch to a minute is where the work actually happens.

Past about two minutes you stop training much beyond endurance of the position itself. Stuart McGill, whose spine research is where a lot of the modern plank advice comes from, argues for several shorter holds rather than one long one: the quality of the brace falls off long before you run out of willpower.

If your lower back starts to ache, that is the set finished, whatever the clock says. Stop, rest, and start a fresh one.

Or set any length you like: gotimer.app