Cooldown Explained (Pokémon GO) 

Actions that trigger a cooldown:
• Catch a Pokémon/Meltan.
• Accidentally drop the ball anywhere on the catch screen.
• Use a berry, Fight in a Gym, Add to a Gym, Spin a stop.
• Finish a Raid and either feed a berry or try to catch the boss.
Actions that don’t trigger a cooldown:
• Teleporting in general. You can teleport as much as you want, just don’t DO any of the cooldown.
• Click on a Pokémon, without doing anything after (shiny checking).
• Egg hatching / Take Photos.
• Evolve/Upgrade a Pokémon.
• Using an item on a Pokémon / Receive rewards from a quest.
• Catching a quest Pokémon or Smeargle / Photobomb Pokémon.
• Trading, PvP Battles, Gifting, Lure a Stop.
• Switch from tweaked app to legit app in order to buy coins and then switch back.
1km ~ 30 seconds
5km ~ 2 minutes
10km ~ 6 minutes
25km ~ 11 minutes
30km ~ 14 minutes
65km ~ 22 minutes
100km ~ 35 minutes
250km ~ 45 minutes
500km ~ 1 hour
750km ~ 1 hour 15 minutes
1000km ~ 1 hour 30 minutes
1500km ~ 2 hours
Cooldown is the time required between trigger actions.
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