Contraction Timer
Track your contractions with one tap. This timer monitors duration, frequency, and the 5-1-1 rule so you know when it may be time to head to the hospital. Works offline, no account needed.
Tap again when it ends.
How to Time Contractions
Contractions are the rhythmic tightening and releasing of your uterus that help thin and open your cervix and move your baby down the birth canal. Timing them accurately is one of the few things you can actively do during early labor, and it gives you and your healthcare provider the data needed to decide when it is time to head to the hospital or birthing center.
How to use this contraction timer: Press the big button when you feel a contraction start. Press it again when the contraction ends. The timer automatically tracks each contraction's duration, the frequency between contractions, and running averages so you can spot patterns at a glance. Everything is saved in your browser, so if you accidentally close the tab or your phone dies, your log is still there when you come back.
The three numbers that matter
Every contraction has three pieces of information your provider will ask about. This timer captures all three automatically.
- Duration: how long each contraction lasts, measured from the moment the tightening begins to the moment your belly fully relaxes. Longer contractions (60 seconds and up) generally signal more active labor.
- Frequency: the gap between the start of one contraction and the start of the next, not the end of one to the start of the next. As labor progresses, contractions get closer together.
- Intensity: how strong the contraction feels. A timer cannot measure this, but a useful rule of thumb is the talk test. If you can chat through it, it is mild. If you can only speak in short phrases, it is moderate. If you cannot speak at all, it is strong.
The 5-1-1 Rule: When to Go to the Hospital
The 5-1-1 rule is the most widely recommended guideline for knowing when active labor has begun. It means your contractions are coming every 5 minutes or less (measured from the start of one contraction to the start of the next), each contraction lasts at least 1 minute, and this pattern has continued for at least 1 hour. The American College of Obstetricians and Gynecologists recommends going to your birth location once a clear active-labor pattern is established. This contraction counter automatically monitors for the 5-1-1 pattern and displays an alert when the criteria are met.
Some providers use a different threshold based on your specific situation. The most common variations:
- 4-1-1 rule: Often recommended for first-time parents with no risk factors. Slightly more conservative than 5-1-1 because first labors tend to progress more slowly.
- 3-1-1 rule: Used when parents live very close to the hospital or have a planned induction or epidural already scheduled.
- 6-1-1 or 7-1-1 rule: Recommended when you live 30+ minutes from your birth location, have a history of fast deliveries, are Group B Strep positive (which requires antibiotics ahead of delivery), or are planning a VBAC.
Always discuss your specific plan with your provider before labor begins. Write down the number they give you and keep this timer set to it mentally so you know exactly what pattern you are watching for.
Call your provider right away if any of these happen
- Your water breaks, especially if the fluid is green, brown, or foul-smelling
- Bright red bleeding (more than light spotting or pink-tinged mucus)
- Severe, constant pain that does not ease between contractions
- Noticeably decreased fetal movement
- A fever, chills, or feeling generally unwell
- You are less than 37 weeks pregnant and contractions are regular
- Anything that feels off, trust your instincts over the rulebook
Stages of Labor Contractions
Labor is generally divided into three stages. Knowing where you are can help you make sense of what this timer is showing.
Early labor (latent phase)
Contractions last 30 to 45 seconds and come every 5 to 30 minutes, often irregularly at first. They feel like menstrual cramps or lower back ache and are usually manageable. Early labor can last anywhere from a few hours to more than a day, especially for first-time parents. The goal during this phase is to rest, eat lightly, hydrate, and stay home as long as you are comfortable. Save your energy for the hard work ahead.
Active labor
Contractions intensify to 45 to 60 seconds each, coming every 3 to 5 minutes in a regular pattern. You will no longer want to talk through them. Most people head to the hospital during this phase, the 5-1-1 rule targets exactly this transition. Active labor typically lasts 4 to 8 hours for first births and 2 to 5 hours for subsequent births, though there is wide variation.
Transition
The shortest and most intense phase, with contractions lasting 60 to 90 seconds and coming every 2 to 3 minutes. Many people feel nauseated, shaky, or emotionally overwhelmed during transition. This is the home stretch. Transition usually lasts 15 minutes to an hour, and once it ends, you will be ready to push. If you are watching your timer hit transition numbers and you are still at home, it is time to leave for the hospital now.
Braxton Hicks vs. Real Contractions
Braxton Hicks contractions, sometimes called practice contractions, can start as early as the second trimester and become more noticeable in the final weeks of pregnancy. They are your uterus rehearsing for the main event, but they do not progress labor. Here is how to tell them apart from the real thing.
| Sign | Braxton Hicks | Real labor |
|---|---|---|
| Pattern | Irregular, unpredictable | Regular, progressively closer together |
| Intensity | Stays the same or fades | Gets stronger over time |
| Location | Front of belly only | Wraps from lower back around to front |
| Response to movement | Often stop with walking, rest, or hydration | Continue regardless of what you do |
| Duration | Less than 30 seconds, variable | 30 to 90 seconds, gradually longer |
If you are not sure which kind you are having, try drinking a tall glass of water, emptying your bladder, and changing position. Dehydration and a full bladder can trigger Braxton Hicks. Then track for 30 to 60 minutes with this timer. If the pattern continues and intensifies, it is likely real labor.
What About Your Water Breaking?
Only about 10 to 15 percent of labors begin with the water breaking before contractions start. For most parents, contractions come first and the membranes rupture later, often during active labor. When your water does break, note three things and call your provider:
- Time: when exactly the fluid released.
- Amount: a slow trickle, a gush, or somewhere in between.
- Color: clear or pale yellow is normal. Green, brown, or bloody fluid needs immediate evaluation because it can indicate the baby has passed meconium in the womb.
Most providers want you at the hospital within a few hours of membrane rupture even if contractions have not yet started, because the risk of infection rises once the protective barrier is gone. If you are GBS positive, you will likely be asked to come in right away for antibiotics.
Tips for Timing Contractions
- Use one hand: This timer is designed for one-thumb operation, because during labor you need simplicity. One tap starts, one tap stops. No menus, no settings.
- Track at least an hour: A handful of contractions is not enough to establish a pattern. Aim for at least 60 minutes of consistent data before making decisions or calling your provider, unless something feels urgent.
- Move around between contractions: Walking, swaying, or changing positions in early labor can actually help labor progress and can also help you confirm whether contractions are real (they will continue) or Braxton Hicks (they often stop).
- Hydrate and snack lightly: Early labor can last a long time. Sip water or electrolyte drinks and have easy snacks like toast, fruit, or broth. Once active labor hits, most people lose interest in eating.
- Share with your provider: Use the export feature to copy or download your contraction log as a text file. Many providers appreciate a quick screenshot or text summary when you call to check in.
- Keep your phone plugged in: Labor can be long, and a dead phone in the middle of timing is the last thing you need. This page enables screen wake lock during a contraction so you do not have to fight your auto-lock.
- Trust your instincts: The 5-1-1 rule is a guideline, not a law. If something feels wrong, contact your provider immediately regardless of what your timer shows.
A note on what this tool is and is not
This contraction timer is an educational and tracking aid. It is not a substitute for medical advice, and the patterns it tracks are general guidelines that apply to most uncomplicated pregnancies. Your provider knows your specific situation, including your due date, parity, any risk factors, prior birth history, and travel distance. Their instructions always take priority over any rule of thumb. If you have not yet had a conversation with your provider about when to head in, call their office and ask. Most practices have a 24-hour labor line for exactly this reason.
If you are still pregnant and planning ahead, our due date calculator can help you estimate when baby will arrive, and our weeks-to-months converter is handy for translating gestational age into the format your provider uses. Once baby is here, the baby age calculator tracks their exact age down to the day.
Frequently Asked Questions
When should I go to the hospital during labor?
Most healthcare providers recommend following the 5-1-1 rule: head to the hospital when your contractions come every 5 minutes, last at least 1 minute each, and this pattern has continued for at least 1 hour. Always call your provider if you are unsure, if your water breaks, or if you experience heavy bleeding.
What is the 5-1-1 rule for contractions?
The 5-1-1 rule is a widely used guideline to help determine when active labor has begun. It means your contractions are 5 minutes apart (measured from the start of one to the start of the next), lasting at least 1 minute each, and this pattern has persisted for at least 1 hour. This contraction timer automatically checks for this pattern and alerts you when it is met.
How do I time contractions accurately?
Start timing when you feel the tightening begin and stop when the contraction fully relaxes. Note the duration (how long the contraction lasts) and the frequency (time from the start of one contraction to the start of the next). This timer calculates both automatically, just tap when a contraction starts and tap again when it ends.
How long should I time contractions before going to the hospital?
Aim to track at least one full hour of regular contractions before making a decision. A few isolated contractions, even strong ones, do not yet indicate active labor. Most providers want to see a consistent pattern that meets the 5-1-1 rule (or whatever threshold you were given) sustained for 60 minutes. If you live more than 30 minutes from your birth location, your provider may want you to leave sooner, on a 6-1-1 or 7-1-1 pattern.
How long do contractions last in each stage of labor?
Early labor contractions typically last 30 to 45 seconds and come every 5 to 30 minutes. Active labor contractions last 45 to 60 seconds and come every 3 to 5 minutes. Transition contractions can last 60 to 90 seconds and come every 2 to 3 minutes. Every labor is different, so track your own pattern and share it with your provider.
What if my contractions are irregular?
Irregular contractions are very common in early labor and during prodromal labor (the on-and-off contractions that can last days before active labor begins). If your contractions are not following a regular pattern, you are likely still in early labor or experiencing practice contractions. Rest, hydrate, and continue timing. Real active labor contractions typically become progressively more regular, longer, and stronger over time. Call your provider if irregular contractions are accompanied by bleeding, fluid loss, or decreased fetal movement.
What is the difference between real contractions and Braxton Hicks?
Braxton Hicks contractions (also called practice contractions) are irregular, usually painless, and do not increase in frequency or intensity over time. They often go away when you change positions, walk around, or drink water. Real labor contractions follow a progressively regular pattern, get stronger and closer together, wrap around from your back to your front, and do not go away with rest or hydration. If contractions become regular and increasingly intense, it is likely real labor.
What should I do if my water breaks?
Call your healthcare provider immediately when your water breaks, even if contractions have not started yet. Note the time, the color of the fluid (it should be clear or very pale yellow), and the approximate amount. Green, brown, or foul-smelling fluid can indicate meconium and needs evaluation right away. Most providers want you at the hospital within a few hours of membrane rupture to reduce infection risk, regardless of contraction pattern.
Can I use this contraction timer for a VBAC?
Yes, this timer works for any laboring parent, including those planning a VBAC (vaginal birth after cesarean). That said, VBAC parents are often asked to come in earlier than the standard 5-1-1 rule, sometimes at the first sign of consistent contractions, because of the small risk of uterine rupture. Always follow the specific guidance your provider or midwife gave you. Use this timer as a tracking aid, not a substitute for that personalized plan.
When should I call my provider before going to the hospital?
Call your provider before contractions hit the 5-1-1 pattern if any of the following happen: your water breaks, you see bright red bleeding (more than light spotting), you feel decreased fetal movement, you have severe constant pain that does not ease between contractions, you have a fever, or you simply feel something is off. Trust your instincts. Providers would much rather take a quick call than miss a complication.
Does this contraction timer save my data?
Yes. Your contraction data is saved in your browser's local storage, so it persists even if you close the page or lose connection. No data leaves your device. Everything stays private on your phone. You can also export your contraction log as a text file to share with your healthcare provider.