Cool-Down Timer OnlineFree cool-down timer for post-workout recovery. 5–10 minute countdown for stretching and heart rate recovery after exercise.Frequently asked questionsHow long should a cool-down timer be after a workout?5 minutes is the bare minimum; 10 minutes is ideal after intense sessions. After very long runs or heavy lifting, extend to 15 minutes. A proper cool-down reduces delayed onset muscle soreness (DOMS) and returns the body safely to resting state.What should I do during the cool-down timer?Minutes 1–2: Easy walking or very light movement to bring heart rate below 100 bpm. Minutes 3–10: Static stretching — hold each stretch 20–30 seconds, focusing on the muscles you worked. Never bounce in a stretch; controlled tension is safe.Does a cool-down timer actually reduce muscle soreness?Yes, when combined with stretching. Cool-downs improve blood flow, which helps clear lactic acid and metabolic waste from muscles. They don't eliminate DOMS (which peaks 24–48 hours later) but they reduce its severity and improve next-session readiness.Should I stretch while heart rate is still elevated?Yes — slightly elevated heart rate means your body is still warm, which makes muscles more pliable and receptive to stretching. Don't wait until you're completely cooled down; start static stretching within 5 minutes of finishing exercise.Can I use the cool-down timer for foam rolling?Yes. Foam rolling (self-myofascial release) pairs well with the cool-down. Hold on tender spots for 20–30 seconds. Do foam rolling before static stretching for best results — it releases tight knots so subsequent stretching is more effective.