EMOM stands for "Every Minute on the Minute": at the start of every minute you perform a set task and use whatever time is left to rest. When the next minute begins, so does the next block. This timer marks every interval, warns you at the halfway point if you want, and also works as an E2MOM, E3MOM or any interval in seconds.
How EMOM works
You choose the total duration (for example 12 minutes) and the interval (60 seconds). At every interval change the timer plays a long beep and you start your set. The faster you finish, the more rest you get before the next beep. That makes EMOM an excellent pacing tool: it stops you from resting too long or starting too fast, and it keeps the effort measured. Rest is a result of your efficiency, not a fixed rule.
Variations: E2MOM, E3MOM and short intervals
In an E2MOM (every 2 minutes) the interval is 120 seconds, which allows longer tasks such as a 400 m run or a heavy lifting set. An E3MOM uses 180 seconds. You can also use 30 seconds for short, technical movements. Just type the interval you want or tap the E2MOM and E3MOM shortcuts. The total duration should be a multiple of the interval; if it is not, the last interval is shortened automatically.
Sample workouts
- Alternating EMOM 12: minute 1 = 12 calorie row; minute 2 = 10 burpees; minute 3 = 15 bodyweight squats. Repeat 4 times.
- Strength EMOM, 10 min: every minute, 3 reps of a lift at 70% of your max, focusing on technique.
- E2MOM 20 min: 200 m run followed by 15 kettlebell swings; whatever is left of the 2 minutes is rest.
- Core EMOM, 8 min: plank, sit-ups and leg raises in rotation, 40 seconds of work in each minute.
How to program it well
The golden rule: the task should take 30 to 45 seconds at a sustainable pace, leaving 15 to 30 seconds of rest in 60-second intervals. If you already need 55 seconds in the first round, the task is too heavy and you will not finish it in the last rounds. Test the workout with a load or volume a little below what you think you can handle. For stations with different equipment, set everything up before you start, because moving around eats into your rest.
Common mistakes
Picking too many reps for the time available, ignoring technique when the clock gets tight, and skipping the warm-up. Another mistake is using EMOM for maximal strength work: since the rest varies, EMOM suits submaximal loads better. If you miss a minute, do not try to "make it up" in the next one; do the task normally and keep the order, or lower the volume next time.
Scaling
Reduce reps or load, or choose simpler movements (knee push-ups, air squats instead of jumps). Beginners can start with an 8 to 10 minute EMOM and two movements. Who it is for: from beginners who want to structure a session to athletes chasing work density. See also the AMRAP timer, the Tabata timer and the full CrossFit timer.