Why 36 seconds and not 30 for kettlebell intervals?

36 seconds is the standard interval length in Girevoy Sport competition training. It gives room for long cycle, heavy cleans, or snatch sets where 30 seconds is too rushed for quality reps.

36/36 Interval Timer · Iron Timer

36 seconds work, 36 seconds rest. 20 sets by default — 24 minutes total. The longer interval gives room for long cycle, heavy cleans, or snatch sets where a 30-second window is too tight. Equal work-to-rest keeps density high. This timer alternates audio cues for work and rest automatically through all 20 sets.

Configure the number of sets before starting (default 20). The timer fires a start beep and the first 36-second work window begins immediately.

Work for 36 seconds — long cycle, cleans, or snatch sets. A rest tone fires at the 36-second mark. Rest for exactly 36 seconds, then the next set begins.

20 sets at 1:1 work-to-rest equals 12 minutes of actual work across 24 minutes total. The 36-second window is the GS competition standard — long enough for multiple rep cycles without losing form.

Why 36 seconds and not 30?

36 seconds is the standard interval length in Girevoy Sport (GS) competition training. It gives room for long cycle (clean + jerk), heavy cleans, or snatch sets where 30 seconds is too rushed for quality reps. If you're training GS-style movements, 36/36 is the more authentic format.

What movements work best at 36/36?

Long cycle (clean and jerk), snatch, double cleans, and heavy single-arm swings. Movements that benefit from a slightly longer work window and more complex technique. For pure conditioning with simpler movements, 30/30 is often more efficient.

How many reps in 36 seconds?

For long cycle: 6–10 reps. For snatches: 10–14 reps. The key is finding a pace you can sustain with consistent technique across all 20 sets. Slow down if your form breaks down in later sets.

Does the timer work offline?

Yes. Iron Timer is a PWA. After the first load it works without internet and the screen stays on during your 24-minute session.

What weight should I use?

For GS-style long cycle: men commonly use 24–32 kg. For snatches: 20–24 kg. The longer window allows heavier loads than 30/30, but only if technique stays clean through the final sets.

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