Fitness & Exercise Timer
Free Recovery Protocol Timer — Fitness & Exercise Interval Workout
Post-workout recovery routine with stretching and rest Tickzy is a free, browser-based interval timer — works offline, with no signup required.
Timer overview
Recovery Protocol step breakdown
Each round of the Recovery Protocol Timer runs through the following 4 steps, repeated 1 time.
- 1Cool Down5:00
- 2Stretch10:00
- 3Foam Roll5:00
- 4Hydrate2:00
How to use the Recovery Protocol Timer
- 1
Open the Recovery Protocol template — it's pre-configured with 4 steps and 1 round (22 min total).
- 2
Press start. The timer runs offline, plays audio cues between intervals, and counts down each step automatically.
- 3
Customise if you want: adjust durations, add or remove steps, change the round count, then save your version with a free Tickzy account.
Frequently asked questions about the Recovery Protocol Timer
What is the Recovery Protocol Timer?
Post-workout recovery routine with stretching and rest It runs 4 steps (Cool Down, Stretch, Foam Roll, Hydrate) for 1 round, totalling 22 min.
Is the Recovery Protocol Timer free?
Yes — every Tickzy template, including Recovery Protocol, is 100% free. There's no premium tier, no ads, and no third-party tracking.
Do I need to sign up to use the Recovery Protocol Timer?
No. You can start the Recovery Protocol Timer instantly without an account. Sign-in is optional and only used if you want to save custom variations and sync them across devices.
Does the Recovery Protocol Timer work offline?
Yes. After the first load, the timer works completely offline — perfect for the gym, outdoors, or anywhere without WiFi.