Boxing round lengths
These come from the rulebooks listed under Sources. Other bodies and events can differ.
| Bout | Rounds | Round | Rest | Total |
|---|---|---|---|---|
| Amateur, Elite and Under 19 (World Boxing) | 3 | 3:00 | 1:00 | 11:00 |
| Amateur, Under 17 (World Boxing) | 3 | 2:00 | 1:00 | 8:00 |
| Professional title, men (Nevada) | 12 | 3:00 | 1:00 | 47:00 |
| Professional title, women (WBA) | 10 | 2:00 | 1:00 | 29:00 |
Total time counts the rests between rounds but not after the last one. Nevada's rules allow men's title fights of 10 or 12 rounds.
For training, any of these works as a timer setting. If 3-minute rounds are too much to start with, try 2-minute rounds and build up. Change the rest to suit your session or your coach.
Set up boxing rounds in Interval Pal
Interval Pal is the timer we make. There's no built-in boxing workout, so set it up once and save it.
- Open the Timer tab.
- Set work to 3:00, rest to 1:00 and rounds to 3, or 12 for a full title fight. Leave exercises at 1 and round rest off. Get ready gives you a countdown before round one: 10 seconds is plenty.
- Tap Save and name it, for example Boxing Rounds. Next time, start it from the Workouts tab.
What you'll hear
A sound when each round starts, another when each rest starts, and 3-2-1 beeps before every change. They play over Spotify, Apple Music or a podcast, and keep going with your phone locked, with a live countdown on the Lock Screen and in the Dynamic Island. On screen, the countdown is large and changes colour between rounds and rest.
Under World Boxing rules, the timekeeper signals 10 seconds before the end of each round. Interval Pal doesn't have a 10-second warning. Its last signal before the end of a round is the 3-2-1 countdown.
What it doesn't do
- No bell sound.
- No 10-second warning before the end of a round.
- No built-in boxing workout: you set it up once and save it, and you can save as many setups as you like.
- No Apple Watch app.
Questions
Can I use it for Muay Thai, kickboxing or MMA?
Yes. There are no sport-specific presets, so enter the round and rest lengths your sport or gym uses, and save each one.
Will I hear the rounds over my music?
Yes. Cues play over your music and with your iPhone on silent. See the interval timer with music page for more.
Is Interval Pal free?
It's free to download. Running a workout needs Pro: start with a 7-day free trial of the yearly plan, or choose monthly or a one-off lifetime purchase. Prices are shown in the app before you buy.
Sources
- World Boxing. Competition Rules, in force February 2024, rules 1.1.5 to 1.1.7 and 10.12.5. Copy hosted by the Norwegian Boxing Federation.
- Nevada State Athletic Commission. Unified Championship Rules.
- World Boxing Association. WBA Female Championship Rules.
Last updated 12 October 2026
Interval Pal is available on the App Store. Free to download. Running a workout needs Pro: 7-day free trial on the yearly plan, or a one-off lifetime purchase.