On air: CH 7 Game Length · Sports Officials Radio

CH 7 Game Length

0:00 / 1:00:00

Ready

5:00

Next: Jog

Voice Tones Vibrate

Before you press start

Turn the volume up and the ringer as you like it; headphones work best.
Keep this page open with the screen on; it stays awake where your browser allows it. If the phone locks or you switch apps, most phones pause the sound.
Pause any time; the clock waits for you.

Every sound is made on your device: the tones by your browser's Web Audio, the voice by an on-device speech voice (the player skips online voices). No recordings of people.

Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.

Running order

0:00Warm up5:00
5:00Jog (rep 1 of 4)4:00
9:00Run (rep 1 of 4)0:30
9:30Jog (rep 1 of 4)0:30
10:00Jog (rep 2 of 4)4:00
14:00Run (rep 2 of 4)0:30
14:30Jog (rep 2 of 4)0:30
15:00Jog (rep 3 of 4)4:00
19:00Run (rep 3 of 4)0:30
19:30Jog (rep 3 of 4)0:30
20:00Jog (rep 4 of 4)4:00
24:00Run (rep 4 of 4)0:30
24:30Jog (rep 4 of 4)0:30
25:00Rest10:00
35:00Jog (rep 1 of 4)4:00
39:00Run (rep 1 of 4)0:30
39:30Jog (rep 1 of 4)0:30
40:00Jog (rep 2 of 4)4:00
44:00Run (rep 2 of 4)0:30
44:30Jog (rep 2 of 4)0:30
45:00Jog (rep 3 of 4)4:00
49:00Run (rep 3 of 4)0:30
49:30Jog (rep 3 of 4)0:30
50:00Jog (rep 4 of 4)4:00
54:00Run (rep 4 of 4)0:30
54:30Jog (rep 4 of 4)0:30
55:00Cool down5:00