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Stretch Timer

Guided stretching routine with timed holds and rest intervals.

fitness
19 downloads

By Lucas

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name: Stretch Timer description: "Guided stretching routine with timed holds and rest intervals." category: fitness connections: [] version: 1

What it does

Runs a built-in 6-stretch full-body routine (neck, shoulders, chest, quads, hip flexors, hamstrings) with a countdown ring for each timed hold and an optional rest interval between stretches. Use it after a run or workout, or anytime you want a structured few minutes of mobility work. Pause/resume, skip forward or back, and adjust hold/rest durations in settings; a soft chime marks each phase change and a completion screen closes the session.

Setup

  • Open app.html directly in a browser (double-click; works from file:// with no internet).
  • Adjust "Hold per stretch" and "Rest between stretches" in Routine settings if you like (defaults 30s hold / 10s rest).
  • Press Start; follow the on-screen stretch name and instructions while the ring counts down.
  • Use Pause/Resume anytime, or Prev/Next to jump between stretches.
  • Press "Restart routine" to begin again. Audio chimes play through your device speaker; nothing is stored.

Source

app.html — the complete app (single self-contained file: HTML, CSS, and JavaScript, no external dependencies):

<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Stretch Timer</title>
<style>
:root{
  --bg:#12141f; --card:#1c2030; --accent:#7c9dff; --accent2:#b39dff;
  --text:#f0f2fa; --muted:#8f96b3; --border:#2c3350;
}
*{box-sizing:border-box;margin:0;padding:0}
body{background:var(--bg);color:var(--text);font-family:system-ui,-apple-system,"Segoe UI",Roboto,sans-serif;line-height:1.5;padding:20px 14px 40px}
.wrap{max-width:460px;margin:0 auto}
header{text-align:center;margin-bottom:20px}
header h1{font-size:1.9rem;letter-spacing:.5px}
header p{color:var(--muted);font-size:.95rem}
.card{background:var(--card);border:1px solid var(--border);border-radius:16px;padding:24px 20px;text-align:center}
.progress{color:var(--muted);font-size:.9rem;margin-bottom:6px}
#stretchName{font-size:1.5rem;margin-bottom:6px}
#stretchInstr{color:var(--muted);font-size:.95rem;min-height:3em;margin-bottom:14px}
#phaseLabel{font-size:1rem;font-weight:600;letter-spacing:.5px;color:var(--accent);text-transform:uppercase;margin-bottom:10px}
.ring-wrap{display:flex;justify-content:center;margin:6px 0 18px}
svg{width:220px;height:220px;transform:rotate(-90deg)}
.bg-circle{fill:none;stroke:#2c3350;stroke-width:14}
.fg-circle{fill:none;stroke:var(--accent);stroke-width:14;stroke-linecap:round;transition:stroke-dashoffset .25s linear}
.time-text{position:absolute;font-size:2.6rem;font-weight:700}
.ring-pos{position:relative;display:flex;align-items:center;justify-content:center}
.controls{display:flex;gap:10px;justify-content:center;flex-wrap:wrap}
.controls button{border:none;border-radius:999px;padding:12px 24px;font-size:1rem;cursor:pointer;font-weight:600}
#pauseBtn{background:var(--accent);color:#0b1020;min-width:140px}
#pauseBtn:disabled{background:#3a4060;color:var(--muted);cursor:default}
.nav{background:var(--card);border:1px solid var(--border);color:var(--text)}
.nav:disabled{opacity:.35;cursor:default}
.reset-row{margin-top:14px;text-align:center}
#resetBtn{background:none;border:1px solid var(--border);color:var(--muted);border-radius:999px;padding:8px 22px;cursor:pointer;font-size:.9rem}
#resetBtn:hover{color:var(--text);border-color:var(--accent)}
.settings{margin-top:18px;background:var(--card);border:1px solid var(--border);border-radius:14px;padding:16px}
.settings h2{font-size:.95rem;color:var(--muted);text-transform:uppercase;letter-spacing:.6px;margin-bottom:12px}
.set-row{display:flex;align-items:center;justify-content:space-between;margin-bottom:10px;gap:10px}
.set-row:last-child{margin-bottom:0}
.set-row label{font-size:.95rem}
.set-row input{width:90px;padding:8px;border-radius:8px;border:1px solid var(--border);background:#12141f;color:var(--text);font-size:1rem;text-align:center}
.set-row input:focus{outline:2px solid var(--accent)}
.done-state{text-align:center;padding:30px 10px}
.done-state h2{font-size:1.6rem;margin-bottom:8px}
.done-state p{color:var(--muted);margin-bottom:18px}
</style>
</head>
<body>
<div class="wrap">
  <header>
    <h1>&#x1F9D8;&#x200D;&#x2642;&#xFE0F; Stretch Timer</h1>
    <p>A guided routine of timed stretch holds with rest between.</p>
  </header>

  <div class="card" id="mainCard">
    <div class="progress" id="progressLabel">Stretch 1 of 6</div>
    <h2 id="stretchName">Neck Side Tilt</h2>
    <p id="stretchInstr">Slowly tilt your right ear toward your right shoulder. Hold gently, then switch sides.</p>
    <div id="phaseLabel">Get ready</div>
    <div class="ring-wrap">
      <div class="ring-pos">
        <svg viewBox="0 0 220 220" aria-hidden="true">
          <circle class="bg-circle" cx="110" cy="110" r="96"></circle>
          <circle class="fg-circle" id="ringFg" cx="110" cy="110" r="96"></circle>
        </svg>
        <div class="time-text" id="timeText">0:05</div>
      </div>
    </div>
    <div class="controls">
      <button class="nav" id="prevBtn" onclick="prevStretch()">&#x25C0; Prev</button>
      <button id="pauseBtn" onclick="togglePause()">Start</button>
      <button class="nav" id="nextBtn" onclick="nextStretch()">Next &#x25B6;</button>
    </div>
  </div>

  <div class="settings">
    <h2>Routine settings</h2>
    <div class="set-row">
      <label for="holdInput">Hold per stretch (seconds)</label>
      <input type="number" id="holdInput" min="5" max="120" value="30" onchange="settingsChanged()">
    </div>
    <div class="set-row">
      <label for="restInput">Rest between stretches (seconds)</label>
      <input type="number" id="restInput" min="0" max="60" value="10" onchange="settingsChanged()">
    </div>
    <div class="reset-row">
      <button id="resetBtn" onclick="resetRoutine()">Restart routine</button>
    </div>
  </div>
</div>

<script>
"use strict";
var ROUTINE = [
  { name: "Neck Side Tilt", instr: "Slowly tilt your right ear toward your right shoulder. Hold gently, then switch sides." },
  { name: "Shoulder Cross Pull", instr: "Pull your right arm across your chest with your left hand. Keep the shoulder down, then switch arms." },
  { name: "Chest Doorway Stretch", instr: "Place both forearms on a door frame and step through until you feel a stretch across your chest." },
  { name: "Standing Quad Stretch", instr: "Hold a wall for balance, grab your right ankle and pull it toward your glutes. Keep knees together, then switch legs." },
  { name: "Hip Flexor Lunge", instr: "Step into a lunge with your right foot forward. Tuck your tailbone and lean forward until you feel the front of your left hip, then switch." },
  { name: "Seated Hamstring Fold", instr: "Sit tall, extend both legs, and hinge forward from the hips reaching toward your toes. Breathe deeply." }
];
var CIRC = 2 * Math.PI * 96;

var idx = 0;                 // current stretch index
var phase = "ready";         // 'ready' | 'hold' | 'rest' | 'done'
var remaining = 0;           // seconds left in current phase
var total = 1;               // total seconds of current phase (for ring)
var running = false;
var timerId = null;
var tickEnd = 0;             // timestamp when the current second ends (drift-proof)

function $(id){ return document.getElementById(id); }

function holdSecs(){
  var v = parseInt($('holdInput').value, 10);
  if (isNaN(v) || v < 5) v = 5;
  if (v > 120) v = 120;
  return v;
}
function restSecs(){
  var v = parseInt($('restInput').value, 10);
  if (isNaN(v) || v < 0) v = 0;
  if (v > 60) v = 60;
  return v;
}

function fmt(sec){
  var m = Math.floor(sec / 60), s = sec % 60;
  return m + ":" + (s < 10 ? "0" + s : s);
}

function render(){
  var totalStretches = ROUTINE.length;
  if (phase === "done"){
    $('mainCard').innerHTML =
      '<div class="done-state"><h2>Routine complete</h2>' +
      '<p>You finished all ' + totalStretches + ' stretches. Nicely done.</p>' +
      '<div class="controls"><button id="pauseBtn" onclick="resetRoutine()" style="background:var(--accent);color:#0b1020">Start again</button></div></div>';
    return;
  }
  $('progressLabel').textContent = "Stretch " + (idx + 1) + " of " + totalStretches;
  $('stretchName').textContent = ROUTINE[idx].name;
  $('stretchInstr').textContent = ROUTINE[idx].instr;
  $('phaseLabel').textContent =
    phase === "ready" ? "Get ready" :
    phase === "hold"  ? "Hold the stretch" : "Rest";
  $('phaseLabel').style.color = phase === "rest" ? "var(--accent2)" : "var(--accent)";
  $('timeText').textContent = fmt(remaining);
  var frac = total > 0 ? remaining / total : 0;
  $('ringFg').style.strokeDasharray = CIRC.toFixed(1);
  $('ringFg').style.strokeDashoffset = (CIRC * (1 - frac)).toFixed(1);
  $('ringFg').style.stroke = phase === "rest" ? "var(--accent2)" : "var(--accent)";
  $('pauseBtn').textContent = running ? "Pause" : (phase === "ready" && remaining === total ? "Start" : "Resume");
  $('prevBtn').disabled = idx === 0 && phase === "ready";
}

function startPhase(p){
  phase = p;
  if (p === "hold"){ remaining = holdSecs(); total = remaining; }
  else if (p === "rest"){ remaining = restSecs(); total = remaining; }
  else { remaining = 0; total = 1; }
  render();
}

function scheduleTick(){
  tickEnd = Date.now() + 1000;
  timerId = setTimeout(tick, 1000);
}

function tick(){
  // Compensate for timer drift using the scheduled timestamp.
  var drift = Date.now() - tickEnd;
  remaining -= 1;
  if (remaining <= 0){
    advance();
  } else {
    render();
    timerId = setTimeout(tick, Math.max(0, 1000 - drift));
    tickEnd = Date.now() + Math.max(0, 1000 - drift);
  }
}

function advance(){
  if (phase === "hold"){
    if (restSecs() > 0 && idx < ROUTINE.length - 1){
      startPhase("rest");
      beep(660, 0.15);
    } else {
      moveToNext();
    }
  } else if (phase === "rest"){
    moveToNext();
  } else if (phase === "ready"){
    startPhase("hold");
    beep(520, 0.15);
  }
  if (running && phase !== "done") scheduleTick();
}

function moveToNext(){
  if (idx < ROUTINE.length - 1){
    idx++;
    startPhase("hold");
    beep(520, 0.15);
  } else {
    phase = "done";
    running = false;
    clearTimeout(timerId);
    beep(880, 0.4);
    render();
  }
}

function togglePause(){
  if (phase === "done") return;
  if (running){
    running = false;
    clearTimeout(timerId);
  } else {
    if (phase === "ready"){
      startPhase("hold");
    }
    running = true;
    scheduleTick();
  }
  render();
}

function prevStretch(){
  clearTimeout(timerId);
  running = false;
  if (idx > 0) idx--;
  phase = "ready"; remaining = holdSecs(); total = remaining;
  render();
}

function nextStretch(){
  clearTimeout(timerId);
  running = false;
  if (idx < ROUTINE.length - 1) idx++;
  phase = "ready"; remaining = holdSecs(); total = remaining;
  render();
}

function resetRoutine(){
  clearTimeout(timerId);
  running = false;
  idx = 0;
  // Rebuild the card in case the done state replaced its contents.
  if (!$('stretchName')){
    location.reload();
    return;
  }
  startPhase("ready");
  remaining = holdSecs(); total = remaining;
  render();
}

function settingsChanged(){
  // Changing settings applies from the current/next stretch onward.
  if (!running && (phase === "ready")){
    remaining = holdSecs(); total = remaining;
    render();
  }
}

function beep(freq, dur){
  try {
    var ctx = beep._ctx || (beep._ctx = new (window.AudioContext || window.webkitAudioContext)());
    if (ctx.state === "suspended") ctx.resume();
    var o = ctx.createOscillator(), g = ctx.createGain();
    o.type = "sine"; o.frequency.value = freq;
    g.gain.setValueAtTime(0.0001, ctx.currentTime);
    g.gain.exponentialRampToValueAtTime(0.3, ctx.currentTime + 0.02);
    g.gain.exponentialRampToValueAtTime(0.0001, ctx.currentTime + dur);
    o.connect(g); g.connect(ctx.destination);
    o.start(); o.stop(ctx.currentTime + dur + 0.05);
  } catch (e) { /* audio unavailable — timer still works */ }
}

// Initialise
$('ringFg').style.strokeDasharray = CIRC.toFixed(1);
$('ringFg').style.strokeDashoffset = "0";
remaining = holdSecs(); total = remaining;
render();
</script>
</body>
</html>

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