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AMRAP Timer
Tap the length of your AMRAP, set out your equipment and press Start. Work until the alarm and count every round.
10 minutes
Spacestart / pauseRresetFfull screen+ −add or remove a minute0–9type a time
A sprint. One or two movements, small sets, almost no rest.
Short and fast. Two or three movements at a pace that is hard from the first minute.
The classic length. Hold one steady pace and speed up in the last 2 minutes.
Room for three movements. Round 1 should feel too easy.
Endurance territory. Plan short breaks before you need them.
A long effort. Keep rounds even; breathing should stay under control until the last 5 minutes.
A grinder. Moderate loads, steady movement, and a sip of water at the halfway mark.
AMRAP workout timer lengths and how to pace them
| Length | Typical use | Pacing |
|---|---|---|
| 5–7 min | Sprint-style, 1–3 light movements | Fast from the start, very short breaks |
| 10–12 min | The classic AMRAP, 2–3 movements | Steady pace, push the final 2 minutes |
| 15–20 min | Endurance, 3–4 movements | Even rounds, planned breaks, breathe |
| 30 min | Long grinder, moderate loads | Conversational effort for the first half |
Typical uses, not rules. The right pace is the one that gives you nearly the same round time at the end as at the start.
How to use it
- Write the workout where you can see it and set out everything you need, so no part of the clock is spent fetching equipment.
- Tap the length: 10 minutes is selected to begin with. Use the steppers for other lengths, such as 8 or 25 minutes.
- Go full screen so the clock can be read from across the room, then press Start or Space and begin round 1.
- Mark each finished round with a tally mark on paper or a tap on the tally counter. When the alarm sounds, stop and note the extra reps of the unfinished round.
What does AMRAP mean
AMRAP stands for as many rounds as possible, or as many reps as possible. You get a list of movements and a fixed time, and you repeat the list until the clock runs out. A typical one reads: 10-minute AMRAP of 5 pull-ups, 10 push-ups and 15 air squats. The clock is fixed and the amount of work is your score, which is the reverse of a workout done for time.
The score is rounds plus reps. If you finish 7 full rounds and get through the pull-ups and 4 push-ups of the eighth, you scored 7 rounds plus 9 reps. Write it down. Repeating the same AMRAP a month later and comparing scores is a direct measure of progress, as long as the movements and loads are unchanged.
Pacing against a countdown
The common error is to treat minute one like the whole workout. Start at a pace you can hold. Your first round should feel too easy, and your last round should take about the same time as your second. Glance at the clock when you finish each round: if rounds are getting slower by more than a few seconds, you went out too fast.
Break sets before failure. Fifteen squats as 8 and 7 with two breaths between costs a few seconds; going to failure costs half a minute of standing with your hands on your knees. Keep breaks short and counted, for example three breaths. AMRAPs push you to keep moving while tired, so scale loads and movements to ones you can do with good form, and if you have a heart condition or are new to hard exercise, get a doctor’s go-ahead before training against the clock.
Common mistakes
- Sprinting the first two rounds. A fast start followed by long breaks scores lower than an even pace.
- Losing count. By round six nobody remembers; make a tally mark at the end of every round.
- Letting form slide to save seconds. A rep that does not meet the standard should not be counted.
- Choosing loads that force long rests. If you stand still for more than about 10 seconds at a time, the weight is too heavy for this format.
- Pausing the clock for a breather. An AMRAP runs continuously; use Pause only for a real interruption.
Questions people ask
What does AMRAP stand for?
As many rounds as possible, or as many reps as possible, in a fixed time. You repeat a set list of movements until the timer ends and score the rounds and reps completed.
How do you score an AMRAP?
Count completed rounds, then add the reps finished in the last partial round. Seven rounds and nine more reps is written as 7 + 9.
What is a good 20 minute AMRAP?
A widely used one is 5 pull-ups, 10 push-ups and 15 air squats, repeated for 20 minutes. Pick movements you can keep doing in small sets for the whole time.
How long should an AMRAP be?
Most run 10 to 20 minutes. Use 5 to 7 minutes for a fast finisher and 30 minutes for a long, steady effort with moderate loads.
What is the difference between AMRAP and EMOM?
In an AMRAP you work continuously and choose your own rests. In an EMOM you do a set amount of work at the start of every minute and rest for whatever is left of it. The EMOM timer handles that format.
How do I keep count of rounds during an AMRAP?
Use tally marks on paper or a whiteboard, move a poker chip per round, or keep the tally counter open on a second device and tap it as you finish each round.