This is what 150 feels like.
THE CLOCK DOESN'T CARE
HOW YOU FEEL
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
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.
They're the filters in the exercise library. Conditioning: sustained engine work that keeps your heart rate up. Plyo & Agility: explosive power and fast footwork. Isometrics: static holds, where time under tension is the work. Strength: loaded, controlled reps. Sports: boxing, kickboxing, and sport drills. Mobility: moving your joints through their full range.
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.
No. If you train a sport or follow a dedicated program, keep at it. Pulse150 is a supplement for when the same gym and the same routine go stale, or you're between programs and just want to move hard. It adds variety and intensity. It doesn't replace sport-specific coaching or a structured plan.
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.