QUICK ANSWERS
EMOM vs AMRAP
Two of the most common workout clocks: how each one works, and when to use it
| EMOM | AMRAP | |
|---|---|---|
| Stands for | Every minute on the minute | As many rounds (or reps) as possible |
| Fixed | The reps in each minute | The total time |
| Rest | Whatever is left of the minute | When you choose |
| Score | Finishing every minute | Rounds and reps done |
| Typical length | 10 to 20 min | 10 to 20 min |
When to use an EMOM
- Practicing a skill or a lift with good form, such as 3 heavy swings or 2 cleans every minute.
- Keeping a steady pace without thinking about it.
- Alternating moves: odd minutes one exercise, even minutes another.
When to use an AMRAP
- Conditioning, where you push the pace and pace yourself.
- Measuring progress: repeat the same AMRAP and compare your rounds.
- Mixed circuits of three or four moves.
How to time them in Cero
For an EMOM, the advanced timer’s EMOM (1–3 min) template adds one interval per round, with a cue every 1, 2 or 3 minutes. For an AMRAP, use a single interval of the AMRAP’s length, or the countdown with its sets counter to count your rounds. See the EMOM timer and the AMRAP timer.
Free toolTry an EMOM timer nowA beep at the top of every minute, in your browser.YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.