Muay Thai round time by format
These formats use different rest lengths. Check which rules your event follows.
| Format and source | Round / rest | Total |
|---|---|---|
| Professional, 3 rounds (ABC 2024) | 3:00 / 1:00 | 11:00 |
| Professional, 5 rounds (ABC 2024) | 3:00 / 1:00 | 19:00 |
| Traditional stadium setting, 5 rounds (Lumpinee) | 3:00 / 2:00 | 23:00 |
| Elite and U24, 3 rounds (IFMA 2026) | 3:00 / 1:00 | 11:00 |
Totals include rests between rounds, with no rest after the last round. They leave out the get-ready countdown.
Lumpinee's published stadium rules allow 3 to 5 rounds. The table uses five for the traditional setting. Check the rules for your bout before choosing its rest length.
IFMA's May 2026 rules use shorter rounds for youth divisions. U18 and U16 have 2-minute rounds; younger divisions have shorter ones. Check your division in the rulebook.
Muay Thai timer settings
This is the five-round setting shown in the demo.
| Setting | Value |
|---|---|
| Work | 3:00 |
| Rest | 2:00 |
| Exercises | 1 |
| Rounds | 5 |
| Round rest | Off |
| Get ready | 0:10 |
| Workout time | 23:00, after the get-ready |
For an ABC five-round setting, change rest to 1:00. For an IFMA Elite setting, also change rounds to 3.
Set up Muay Thai rounds in Interval Pal
Interval Pal is the timer we make. There is no built-in Muay Thai workout, so enter the settings and save it.
- Open the Timer tab.
- Set work to 3:00, rest to 2:00 and rounds to 5 for the traditional setting.
- Leave exercises at 1 and round rest off. Set get ready to 0:10 if you want a countdown before round one.
- Tap Save and name it, for example Muay Thai. Next time, start it from the Workouts tab.
Is the rest one or two minutes?
ABC's 2024 Unified Rules ordinarily schedule professional bouts for 3 or 5 rounds, with 3 minutes of work and 1 minute of rest. Lumpinee's published rules use two-minute rests. IFMA Elite and U24 bouts use one minute.
Use the rest your coach or event asks for. You can save a separate setup for each rest length. For another sport's settings, see the boxing round timer.
What it doesn't do
- No bell sound.
- No 10-second warning before the end of a round.
- No built-in Muay Thai or boxing workout: set it up and save it.
- No Apple Watch app.
Questions
Will I hear the timer over my music?
Yes. A sound marks each change, with 3-2-1 beeps before it. Cues play over your music and with your iPhone on silent. With sounds on, they keep going when your phone is locked. See the interval timer with music page for more.
Does get ready count towards the total?
The rounds and rests take 23:00. The 10-second get-ready countdown brings the total to 23:10. Turn get ready off if you want the timer to begin with round one.
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
- ABC. Unified Rules of Professional Muay Thai, approved July 2024, rule 1.
- Lumpinee Boxing Stadium. Published Muay Thai rules, rule 8.1.
- IFMA. Rules and Regulations v3.057, revised 11 May 2026, rule 7.
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.