The workhorse pacing interval is ten seconds — long enough for a real action between ticks, short enough to keep a session moving. Use it to call a drill rotation, hold a stretch or physio position, or repeat a lab step on a fixed beat while a count runs aloud in the background.
Think of it as a buzzer that sounds every ten seconds without you watching for it. Bookmark a longer version if you run the same rotation often, or keep it short for a quick set of holds.
A round, easy-to-count beep every 5 seconds, repeating — for station drills, physio holds, and stroke cadence. Repeats for as long as you need.
Four beeps to the minute — a quarter-minute beat every 15 seconds for paced drill rounds, short holds, and timed tasks.