This is what 150 feels like.
SAME GYM.
SAME ROUTINE.
BORED YET?
You already know how to train. Pick your blocks, run the timer, go hard. The clock does the rest.
Built for athletes.
High output. Deliberate recovery. Repeat.
Hard effort, then deliberate recovery, alternating — in every block, every session. Runners do it between intervals. Boxers do it between rounds. Always time-based. Each block has a reason. None of it is random.
Athletic Training
Boxing, HIIT, plyometrics, med balls — anything high-output. Fires the nervous system and sets the tone for everything after. How hard you go here decides what you have left.
Strength
Lift heavy after high output and you build a different kind of strength. Not just strong — strong when it counts. When you're already gassed. That's the kind that transfers.
Cardio
Keep moving, drop the intensity. Flush the session out. Active recovery — not wasted time.
Stretch
Muscles are warm, nervous system is winding down. Best window for mobility work. Don't skip it.
Block 1 of 4
BUILD YOUR COMBO.
Tap to build a combo. Each round adds a punch — then a dynamic recovery. Desktop: type 1–6.
The science
WHAT WE'RE CLAIMING.
Backed by research ✓
- →Combining high-output and strength work in the same session drives a strong growth hormone response — and training order barely changes it
- →High-output first (Block 01 → 02): high-intensity effort is the primary driver of exercise-induced GH release — pairing it with strength work in the same session amplifies the hormonal response to both
- →Active recovery after hard effort (Block 02 → 03): keeps lactate clearing without stopping — so your next session starts fresher, not just this one
- →Strength under fatigue (Block 01 → 02): training when your output is already taxed builds work capacity that transfers outside the gym
- →Mobility last (Block 03 → 04): nervous system is actively downregulating after cardio — that's the mechanical window for range-of-motion work, not soreness prevention
This is not a new discovery · The block order is not mandatory · Results vary by individual · We make no weight loss claims · Stretching does not meaningfully reduce soreness — we include it for range of motion and joint health, not recovery speed
Sources
Build your session.
Athletic Training
Boxing · Plyo · HIIT · Med Balls · Jump Rope
Strength
Your machines. Your load.
Cardio
Treadmill · Bike · Row.
Stretch
Guided. Don't skip it.
Time-Based. Not Rep-Based.
Some days all 4 blocks. Some days just 2. The timer doesn't care what combination you pick — it just makes sure you actually finish. No counting. No logging. Just work.
Block 1 of 1 · Activity 1 of 20
Pair 1/5 · Round 1/2
High
00:57
JAB · CROSS
Two-punch combo: jab with the lead hand, cross with the rear. Stay on the balls of your feet…
The timer doesn't lie.
THE WORK.
Timer-driven intervals
High · Rest · Low · Rest — automated. No counting.
Build your session
Pick the blocks you need today. Run them. Done.
500+ exercises
Boxing, HIIT, Agility, Kettlebell, Abs, Jump Rope.
Auto history per block
Each block records itself. Nothing to log.
Why this exists
NEVER A BORING DAY.
In the pool at five, taught by competitive swimmers, swam for a competitive club team in high school. The swimming never stopped. Weight training since 2010: years of arm day, leg day, abs day, every set counted. It worked. It was just boring. So I kept adding: boxing, spinning, reformer pilates, hot yoga, bootcamps, sometimes stacked back to back. The variety was what kept me going. I had the energy for all of it. What I didn’t have was a program that could hold it.
New York priced me out of the habit first. Some classes just stopped making sense. Then I moved to Taipei and went looking for the class I actually wanted: boxing, weights, spin, sports conditioning, all in one session, run on a clock. It didn’t exist. Not in Taipei, not anywhere. In New York I’d been stitching it together myself. So I built it: everything those years taught me, one structure. No more counting anything. A different session every day.
Pulse150 is that program with a timer on it. Every exercise in the app is one I do: controlled when it’s slow, all-out when the clock says high. The blocks are my daily training, 45 to 80 minutes. Gym, hotel room, wherever I land. Built by someone who refused to be bored, for everyone who’s there now.
— Jamie, founder
The short answers.
A block is one self-contained, timed routine — a few exercises run as high-output and recovery intervals, back to back. Think "Boxing & Footwork" or "Push Day." One block is one focused chunk of your session.
Start from a ready-made block or build your own: pick exercises from the library, group them into cycles, and set the work, rest, and number of rounds. Hit start — the timer runs every interval for you.
No. The four blocks — Athletic, Strength, Cardio, Stretch — are a template for a complete training day, not a rule. Some days all four, some days just one. The timer runs whatever you pick.
Guide me asks a few quick questions — your workout style, gear, target muscles, and a cool-down — then builds a full four-block session for you. It's not random: your answers filter the exercises, and it picks from the matches so each session has some variety. You review the result and can swap any block before you start.
Not yet. You can build blocks from 600+ exercises in the library and create your own boxing and kickboxing combos — but adding a brand-new exercise of your own isn't supported yet.
No. Pulse150 shows the movement name and a coaching cue — no demo videos — so it assumes you already know how to perform each exercise. It's built for people already comfortable with gym training, machines, and high intensity. New to a movement? Learn it elsewhere first.
The clock drives the work: high, rest, low, rest. Nothing to count, nothing to log. The timer keeps your intensity honest and your hands free.
It's the target — roughly 150 beats per minute. High output, deliberate recovery, repeat. This is what 150 feels like.
Yes. Every block records itself the moment you finish — duration, calories, and muscles worked. No manual logging.
Yes. The audio cues keep firing with your screen locked or the app in the background, so you can pocket your phone and just move.
iOS and Android, in English and Traditional Chinese (繁體中文).
Open the app → Profile → Delete account. It's instant and permanent. You can also request it at pulse150.app/account/delete.