FTNSS

Every interval.
Measured.

Build the timer. Chain the routine. Get heart rate on every phase — not one average at the end.

iPhone · Android · Apple Watch · Garmin

Coming soon

FTNSS running a Tabata Sprint: warm-up ring at 0:58 with live heart rate of 85

Timers you buildSix phases, every one of them yours to set.
Routines that chainRun saved timers back-to-back as one workout.
Heart rate, per intervalRecorded against every phase. Not averaged away.
Yours to take.FIT export, Apple Health, Garmin Connect, Strava.

Build

Your structure.
Not a template.

Most interval apps hand you a preset and hope it fits. FTNSS starts from the workout you actually do.

FTNSS New Timer: warm up, work, rest, rounds, round cooldown and final cool down steppers

7

Controls, all yours

Warm up, work, rest, intervals, rounds, rest between rounds and final cool down — each on its own stepper.

0

Skips any phase

Set a phase to zero and it disappears. Rest is the break between intervals and drops after a round's last one; the rest between rounds drops after the final round.

7:45

Live preview

17 phases · 8 intervals. The total and the full sequence redraw as you build — before you ever hit start.

1

Tap to start

Name the timer, keep it in your library, and it's one tap away next week.

Routines

Chain them into one workout.

A real session is rarely one block. Compose saved timers into a routine and FTNSS runs them back-to-back.

Full Body Friday. A 10 × 0:40/0:20 HIIT block, then Strength 5×5, then a Tabata finisher. Three steps, 35:45 — one tap.
See the whole shape. The full sequence renders as a single bar before you start, and the steps run top to bottom.
Nothing is lost. Every run lands in your history with the device that recorded it and your heart rate.

FTNSS routine Full Body Friday: HIIT 40/20, Strength 5x5 then Tabata Sprint, 35:45

Heart rate

Not one number.
Every one.

Most apps give you a workout average and call it a day. FTNSS records heart rate against every phase — so you can see what the work cost, and how fast you came back.

147avg bpm

175max bpm

8rounds

5:50duration

Banded by phase

The trace is shaded by what you were doing. Touch the line for any second of the session.

Time in zones

Where the session actually lived — plus average and max heart rate, and your average zone.

Recovery time

What this session contributed, and how long to go easy before the next one.

VO₂max

FTNSS tells you when an effort was hard enough to qualify — then updates your estimate.

On your wrist

The watch is
the instrument.

Leave the phone in your bag. The phase, the countdown, the round, your live heart rate. Nothing else competing for the glance.

FTNSS on Apple Watch: WORK phase, 0:12 left, round 5 of 8, heart rate 171 in zone 5

Apple WatchA native app — start, pause and skip from the wrist.
GarminA Connect IQ companion for Fenix and Descent.
Library syncsYour timers travel to the watch automatically.
Runs come homeFinished sessions return with per-interval heart rate.

Warm up Work Rest Round cooldown Cool down Heart rate

Every phase has a colour. Red is reserved for the things that are live.

Your data

Take it anywhere.

No walled garden. Every session leaves in a format the rest of your world already understands.

.FIT export

Every activity, as a standard file. Share it anywhere that reads them.

Apple Health

iPhone runs and guided HRV readings, saved where your rings live.

Garmin Connect

Runs from the Connect IQ companion save natively.

Strava

Straight into the training log you already keep.

Coming soon.

FTNSS is in final development, launching on the App Store and Google Play. Want to know the moment it lands? Email admin@afthonia.io.

Every interval.Measured.

Your structure.Not a template.