适用说明：1.0 提供计时和提醒；下文的 App 限制、锁屏直接操作、Apple Watch 和分享图适用于 1.2 及后续支持这些功能的版本，实际供应以 App Store 为准。
Version scope: 1.0 provides timers and reminders. Optional app limits, direct Lock Screen actions, Apple Watch and share images below apply to 1.2 and later supported versions. Availability follows the App Store listing.
简体中文
从完成一组开始计时
选择每组休息时间，点“开始健身”。练完一组点“练完一组，开始休息”；到点后开始下一组，或主动延长 30 秒。计时从你的操作开始，不会监听整台手机的亮屏或解锁。
提醒没有出现
检查系统设置是否允许通知，以及专注模式和通知摘要是否影响显示。强提醒需要另行允许系统闹钟，并在训练设置中开启。拒绝权限后，前台倒计时仍可使用。分段提醒在休息结束后最多再提醒两次。
锁屏与灵动岛
允许实时活动后，休息中可查看锁屏和支持的灵动岛倒计时。卡片上的“开始下一组”和“再休息 30 秒”会在后台执行，无需打开 App。旧卡片不会影响新一轮休息；计时到零不会替你记录下一组。
Apple Watch 配套
先在 iPhone 设置权限并开始健身，保持已配对的手机在附近。手表可开始休息、延长休息、开始下一组，以及确认结束健身。操作需收到手机确认后才生效；断连时先重连并刷新，不会排队执行旧操作。手表 App 在前台时可到点震动；后台提醒仍由 iPhone 系统闹钟负责。本功能不启动健康训练、不记录心率。
训练总结与分享图
结束后打开训练总结，或点击历史记录。总时长从开始算到结束，包含全部休息。生成图片、检查预览，再在系统分享菜单选择目的地。休息超时不等于手机使用时长；手机用时缺失时不会当作零。
App 使用额度如何计算
选择具体娱乐 App 或网站，设置每组共享 1 或 2 分钟使用额度。训练中限制它们，开始休息后放行；达到累计使用额度后再次限制。额度不是整台手机的亮屏时长，也不同于休息倒计时。延长休息或重开 App 不赠送新额度。系统监测可能有回调延迟。
结束和解除限制
在训练页面或限制画面点“解除本次 App 限制”，本次不再限制所选 App，计时和提醒继续。下次健身使用原来的设置。点“结束健身”并确认会结束计时并解除限制。本 App 只清理自己设置的限制。若出现异常，可在系统屏幕使用时间中撤销下一组的权限。建议保留下一组、消息、音乐和训练工具。
训练记录与会话时长
健身模式最长 2 小时。组数来自你点击记录，超时表示组间休息超过设定时间，不等于刷手机时长，也不判断你是否实际训练。休息时间由你根据自己的训练节奏选择。
反馈问题
反馈时可以提供 iPhone 型号、iOS 版本、App 版本、权限状态、预期触发时间和实际现象。无需提供密码或其他 App 的私人内容；训练记录不会自动发送。
English
Start the timer after a set
Choose a rest duration and tap “Start workout”. After a set, tap “Set done · start rest”. Start your next set when ready, or add 30 seconds. Timing starts with your action. The app does not listen for every phone unlock or screen wake.
If reminders do not appear
Check notification permissions, Focus and Scheduled Summary in system settings. System alarms need separate permission and must be enabled in Workout settings. The foreground countdown works without permission. Interval reminders repeat at most twice after rest ends.
Lock Screen and Dynamic Island
Allow Live Activities to see the rest countdown on your Lock Screen and supported Dynamic Island. Use “Next set” or “Rest 30 sec more” directly from the card. These buttons run in the background without opening the app. Old cards cannot affect newer rounds. Reaching zero does not automatically record your next set.
Use your Apple Watch
Start your workout on iPhone after setting up permissions. Keep the paired iPhone nearby. On the watch, start rest, extend it, begin your next set or confirm finishing. Changes take effect after the phone confirms them. If disconnected, refresh after reconnecting; actions are not queued. The watch taps your wrist at the deadline while its app is active. The iPhone system alarm remains the background reminder. This app does not start a HealthKit workout or record heart rate.
Workout summary and share image
After finishing, open the summary or tap a past workout in History. Total time runs from start to finish and includes all rest. Create a share image, check it, then choose a destination in the system share sheet. Extra rest is not phone usage; missing phone usage data is not treated as zero.
How the app allowance works
Choose individual apps or websites. They share 1 or 2 minutes of usage per rest. They are limited while training and made available during rest, then limited again when the usage threshold is reached. This is not whole-phone screen-on time or the rest countdown. Extending rest or reopening NextSet does not add usage time. System callbacks may be delayed.
Finish or release limits
Choose “Release app limits” on the workout or restriction screen to make selected apps available for the rest of this workout. Timing and reminders continue. The next workout uses your original settings. “Finish workout” ends timing and releases NextSet's limits after confirmation. If needed, revoke access in Screen Time settings. Keep NextSet, Messages, music and training tools available.
Workout records and duration
Workouts last up to 2 hours. Sets come from your taps. Extra rest means time beyond the chosen rest deadline; it is not phone usage and does not determine whether you were actually training. Choose rest times that suit your training.
Report an issue
Useful details include your iPhone model, iOS version, app version, permission status, expected time and what happened. Do not provide passwords or private content from other apps. Your workout records are not automatically sent.