This timer brings together the four formats most used in CrossFit and functional training: Tabata, EMOM, AMRAP and For Time. Pick a tab, adjust the times (or tap a shortcut) and go. Beeps, voice, vibration, full screen and a screen that stays awake are included, with nothing to install.
Which format should you use?
Tabata: 20 s of work, 10 s of rest
Eight rounds, 4 minutes in total, based on the study by Japanese researcher Izumi Tabata. It suits a short, very intense finisher with one simple movement. Open the Tabata timer for the full guide.
EMOM: every minute on the minute
A new task at the start of each interval; whatever is left is rest. There are E2MOM and E3MOM variations, with 2 and 3 minutes. It is great for controlling pace and working on technique under light fatigue. See the EMOM timer.
AMRAP: as many rounds as possible
Fixed time, as many rounds as you can get. The score is rounds plus reps. Use the +1 and -1 buttons and follow the time of each round in the AMRAP timer.
For Time: finish as fast as you can
A count-up stopwatch with an optional time cap and splits; the score is the time, or the number of reps if you hit the cap. See the For Time timer.
How to choose
| Goal | Format | Typical length |
|---|---|---|
| Maximum intensity in a short time | Tabata | 4 to 16 min |
| Controlled pace and technique | EMOM / E2MOM | 10 to 30 min |
| Sustained work capacity | AMRAP | 8 to 20 min |
| Testing speed and benchmarks | For Time | 5 to 20 min (with cap) |
Building a full class or session
A typical 60-minute session might have 10 minutes of warm-up, 20 minutes of strength or skill work (often in an EMOM), a 10 to 20 minute workout of the day as an AMRAP or For Time, and a 4-minute Tabata finisher. Change the order to fit your goal, but remember that the harder the main workout, the shorter and simpler the finisher should be.
Tips for using the timer
- Get-ready countdown: 10 seconds to get into position; adjustable from 0 to 20 s.
- Sound and voice: turn on the voice to hear "go", "rest" and the final countdown without looking at the screen.
- Full screen: enlarges the clock so it can be read from across the room, great at the box or the gym.
- Link and presets: your settings live in the page address, so you can share a workout; named presets are saved in your browser.
Training at home or at the box
At home, prop your phone somewhere visible, with the volume on and full screen enabled. At a box, cast the page to a TV or tablet and use the voice so everyone hears the phase changes. Mix formats freely: a skill-focused EMOM followed by a short AMRAP already makes a complete session.
Common mistakes and scaling
The most frequent mistakes are programming too much volume, skipping the warm-up and comparing results from workouts with different loads. Scale movements and loads whenever technique breaks down: the stimulus comes from the pace, not from the maximum load. Beginners should start with short formats (an 8-minute AMRAP or a 10-minute EMOM) and build up gradually. Take at least one rest day a week and stay hydrated. For a plain stopwatch, use the online stopwatch or the timer.