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- Boxing Timer12 × 3:00 / 1:00Championship distance, and the ceiling the Nevada statute puts on a contest: twelve rounds of three minutes, sixty seconds between.Nevada Legislature
- Amateur Boxing Timer3 × 3:00 / 1:00The whole Elite and U19 bout under World Boxing rules: three rounds, three minutes each, one minute between.World Boxing
- 2-Minute Boxing Timer3 × 2:00 / 1:00The U17 bout under the same rules: the round drops to two minutes and the rest stays a whole one.World Boxing
- MMA Timer3 × 5:00 / 1:00LoadedFive-minute rounds and a one-minute rest are the Unified Rules; the three is what promoters card, not what the rules fix.Association of Boxing Commissions
- Muay Thai Timer5 × 3:00 / 2:00Five rounds of three minutes, two for women, with the two-minute rest WBC Muaythai keeps and no boxing code has.WBC Muaythai
- Wrestling Timer3 × 2:00 / 0:30Three two-minute periods, the US high school match as Oklahoma’s state manual writes it; the thirty seconds between are ours.Oklahoma Secondary School Activities Association
What hard MMA sparring matched in a study of pros
A 2016 study took blood from 25 professional MMA fighters before and after a fight. Twelve fought on official cards and 13 in simulated matches in the gym. Blood lactate, a marker of hard anaerobic work, reached about 16.9 mmol/L after the official fights and 16.8 after the simulated ones. Sparring at fight intensity made about the same demand on the body’s fast energy system as a real fight.
Asian Journal of Sports MedicineCoswig et al., 2016, Asian J Sports Med 7(2):e30950, PMID 27625756
Another study timed 52 fighters at regional tournaments. Each burst of hard effort came with 2 to 4 times as long at low intensity or paused. Most of those matches ended in the third round, and the hard work happened mainly on the ground.
Five-minute rounds suit anyone training MMA, grappling or kickboxing for a fight. If they are new to you, start with three-minute rounds and build up.
The protocol
5-minute rounds with 1 minute of rest, under the Unified Rules of Mixed Martial Arts.
A contest is at most 5 rounds and 25 minutes. The rules plan for bouts scheduled for 3 rounds and for 5.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
This timer opens on 3 rounds. Set Rounds to 5 in Edit intervals to train the longest contest the rules allow.
Under the rules, merely holding a dominant position is not a primary factor in assessing dominance. A sound marks halfway, at 2:30: check whether your position has produced anything yet.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
This timer rings a bell as each round starts and ends, warns ten seconds before each round ends, has a fullscreen key, and keeps the screen awake where the browser allows; it is free and needs no account. Keep this tab in front, because a browser may pause the sound of a tab you cannot see.
Sessions to try
These are our suggestions. Where one follows a published source, that source is cited under it.
- Mixed rounds
3 rounds of 5:00: striking in round 1, wrestling against the cage in round 2, ground work in round 3.
- Bursts
5 rounds of 5:00 on the bag or pads. Go hard for 10 seconds, then easy for 30, again and again until the bell.
- Positional sparring
Start each 5:00 round from one position, such as bottom side control. When someone escapes, reset and go again.
- Fight rehearsal
3 or 5 rounds of hard sparring at fight length, with 1:00 between. Use the minute as a corner would: sit, drink, one instruction.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
Common mistakes
Opening like a boxer. Five minutes is long, and a frantic first minute is still in your legs four minutes later.
Training only on your feet. In the tournament study, the high-intensity work came mostly on the ground.
Lying on top without working. The rules tell the referee to stand fighters up or break them when neither makes a real effort to finish.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
Saving all the hard work for fight night. In the 2016 study, simulated matches reached about the same lactate as official ones, so hard sparring rounds are where you rehearse that load.
Asian Journal of Sports MedicineCoswig et al., 2016, Asian J Sports Med 7(2):e30950, PMID 27625756
Questions
How long is an MMA round?
5 minutes, with 1 minute of rest between rounds, under the Unified Rules of Mixed Martial Arts.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
How many rounds are in an MMA fight?
The rules allow 1 to 5 rounds, capped at 25 minutes of fighting. Their rules for a fight stopped early are written for bouts scheduled for 3 rounds and for 5.
Association of Boxing CommissionsUnified Rules of Mixed Martial Arts, August 2025
How long is a 3-round MMA fight?
15 minutes of fighting and 2 minutes of rest, so 17 minutes if it goes the distance.
Six palettes, and a phase keeps its meaning in all of them
The same four grounds, drawn six ways. Each is solved so that get ready, work, rest and done stay apart, and so the clock stays readable from across a gym. Pick one and the whole page turns with it; this browser remembers the choice.
The app
The same clock, in your pocket
Bursta is being finished for phones. Android comes first and iPhone after it. It is the timer you have above, built as an app: the same reading of the wall clock every frame, so a locked screen, a phone call or a backgrounded app does not make it drift.
It keeps sounding with the screen off
The bell lands with the phone locked in your bag and your music still playing. A page in a tab cannot do that.
Your own workouts, and a record of them
A builder, a library you name and reorder, a history that fills itself in, and a calendar with repeats and reminders.
Made to be read while you are breathing hard
Six palettes, five text sizes, and the phase in the colour of the whole screen. English and Ukrainian.
Soon on Google PlaySoon on the App Store
