Health

Physical Therapy Session Template

Six prescribed exercises at 45 seconds each with an equal 45-second rest, run twice. Adjust the work and rest to match what your therapist gave you.

12 rounds 2 sets 18 min total

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Ready

00:45

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

Rounds

1 Exercise 1 00:45
2 Rest 00:45
3 Exercise 2 00:45
4 Rest 00:45
5 Exercise 3 00:45
6 Rest 00:45
7 Exercise 4 00:45
8 Rest 00:45
9 Exercise 5 00:45
10 Rest 00:45
11 Exercise 6 00:45
12 Rest 00:45

Make it yours

Press start and this template runs as-is — nothing is saved and no account is needed. Customize it to change the rounds, and you get your own timer with its own shareable link.

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About this timer

Six exercises at forty-five seconds each with an equal forty-five seconds of rest, run twice. Rehab work has a different priority from training: the goal is quality repetitions inside a tolerable range, not fatigue, and the one-to-one rest ratio exists so that every set is performed as well as the first. The timer structures the clock — the exercises, the range and the number of sets should come from whoever is managing your rehabilitation.

Best for

Home exercise programmes between appointments
Post-injury and post-operative rehabilitation
Anyone who loses count or rushes their prescribed sets

How to use the intervals

Use the forty-five seconds for the repetitions you were prescribed, not as many as you can fit
Stop the round early if pain rises above whatever threshold you were given
Use the rest fully — in rehab, recovery between sets is part of the prescription
Keep the same order each session so it is easy to notice what is improving
Note anything that changes and bring it to your next appointment

Scaling it

Easier: One pass instead of two, or lengthen the rest to sixty seconds.
Harder: Only on your clinician's instruction — progression in rehab is a clinical decision, not a fitness one.

How the clock runs

One pass through this timer is 12 rounds and 9 min. The sequence repeats 2 times, so the whole session runs 18 min across 24 intervals. The intervals break down as 12 × 45 sec.

Round-by-round breakdown of the Physical Therapy Session Template
#	Interval	Length	Elapsed
1	Exercise 1	00:45	00:45
2	Rest	00:45	01:30
3	Exercise 2	00:45	02:15
4	Rest	00:45	03:00
5	Exercise 3	00:45	03:45
6	Rest	00:45	04:30
7	Exercise 4	00:45	05:15
8	Rest	00:45	06:00
9	Exercise 5	00:45	06:45
10	Rest	00:45	07:30
11	Exercise 6	00:45	08:15
12	Rest	00:45	09:00

Questions about the Physical Therapy Session Template

Can this replace my physiotherapist's programme?

No. It is a clock, not a programme. The exercises, dosage and progression should come from your clinician; this just keeps the timing consistent.

Should the exercises hurt?

Follow the guidance you were given. Many rehab protocols allow mild discomfort that settles quickly; sharp or lasting pain is a reason to stop and ask.