Press one and it is loaded
- Tabata Timer8 × 0:20 / 0:10Seven to eight sets of twenty seconds with ten of rest between them, handed over whole by the 1996 paper.Medicine & Science in Sports & Exercise
- Norwegian 4x4 Timer4 × 4:00 / 3:00Four intervals of four minutes at 90 to 95% of maximum heart rate with three minutes of active rest, the 2007 Trondheim protocol.Medicine & Science in Sports & Exercise
- Run Walk Timer8 × 1:00 / 1:30Couch to 5K week 1: a five minute warm-up walk, then a minute of running and ninety seconds of walking, eight runs in all.NHS
- HIIT Timer8 × 0:40 / 0:20Forty hard and twenty easy, eight times over: a gym circuit format for near-maximal work, with time to reach the next station.
- 7 Minute Workout Timer12 × 0:30 / 0:10Twelve body-weight exercises of thirty seconds with ten seconds to switch, the circuit of a 2013 ACSM journal article.American College of Sports Medicine
- EMOM Timer10 × 1:00A cue once a minute and no scheduled recovery, so you earn your rest by finishing the repetitions early.CrossFit
- Rest Timer1 × 2:00Two minutes of rest, started as you rack the bar: the top of the ACSM range for muscle growth and the NSCA floor for big lifts.American College of Sports Medicine · National Strength and Conditioning Association
- Plank Timer3 × 0:30 / 0:30Three holds of thirty seconds with thirty between them, the front plank in the USA Gymnastics exercise progression sheet.USA Gymnastics
- CrossFit Timer1 × 20:00One twenty minute clock with no rounds and no rest inside it, the length the published benchmark Cindy is scored over.CrossFit
- AMRAP Timer1 × 12:00LoadedOne twelve minute clock for as many rounds as you can fit in, the AMRAP length a 2024 study used.Frontiers in Physiology
- Stretching Timer10 × 0:30 / 0:10Thirty second holds taken twice a muscle group, which is the sixty seconds the ACSM position stand asks for.American College of Sports Medicine
What an AMRAP does to your pace, against for time and EMOM
An AMRAP fixes the time and leaves the pace to you. In a 2024 study, 12 athletes with at least a year of cross training did sets of 10 squats, pull-ups and shoulder presses three ways on separate days: as many rounds as possible, rounds for time, and every minute on the minute. Squats, the one lift whose speed was measured, moved slowest in the AMRAP. The authors put that down to its longer duration, which lets athletes set their own tempo for performance and technique.
Source: Frontiers in Physiology Barba-Ruíz et al., 2024, Front Physiol 15:1358191, PMID 38505710
Slower does not mean easier on the heart: in that study, heart rate ran highest in the AMRAP. In a 2021 study, 23 experienced CrossFit athletes did an AMRAP and a for-time workout with the same total volume. Heart rate did not differ between the two, but the women rated the for-time workout harder, and the men’s blood lactate was higher after it.
Source: Frontiers in Physiology Barba-Ruíz et al., 2024, Front Physiol 15:1358191, PMID 38505710 Source: Life Toledo et al., 2021, Life (Basel) 11(6):586, PMID 34202948
So the format is a choice of what to practise. An AMRAP asks for a pace you can hold to the end of a fixed time, a for-time workout asks you to finish a fixed job fast, and an EMOM spaces the work out with rest inside each minute. That reading is our own.
How an AMRAP works
One clock, with no rounds or rest periods built into it. Work through the list, start again at the top, and rest only when you choose to.
This timer opens on 12 minutes, the AMRAP length in the 2024 study. CrossFit’s benchmark Cindy runs 20; set Work in Edit intervals to any length.
Source: Frontiers in Physiology Barba-Ruíz et al., 2024, Front Physiol 15:1358191, PMID 38505710 Source: CrossFit Benchmark workout Cindy, posted 29 December 2004
Your score is the rounds you finished plus the reps of the round you were on when time ran out.
Source: CrossFit Benchmark workout Cindy, posted 29 December 2004
A mark sounds at the halfway point, 6:00, and a warning 10 seconds before the end. Count your rounds at the mark: a second half that matches the first means you paced it.
This timer rings a bell when the clock starts and when it runs out, warns ten seconds before the end, has a fullscreen key, and keeps the screen awake where the browser allows; it is free and needs no account. Keep this tab in front, because a browser may pause the sound of a tab you cannot see.
AMRAP workouts to try
These are our suggestions. Where one follows a published source, that source is cited under it.
- Bodyweight
12 minutes of 5 push-ups, 10 sit-ups and 15 air squats, as the timer opens.
- Short and fast
7 minutes of 7 burpees and 14 alternating lunges, on a 7:00 clock.
Load this session- Kettlebell
15 minutes of 10 kettlebell swings, 5 goblet squats and 5 push-ups, on a 15:00 clock.
Load this session- Run and burpees
20 minutes of a 200 metre run and 10 burpees, on a 20:00 clock. Keep the run easy enough to start the burpees at once.
Load this session
Warm up first with a few minutes of easy movement and a lighter round of the list.
Common AMRAP mistakes
Racing the first round. If round 1 takes far less time than round 3, you started too fast.
Trading form for one more round. CrossFit’s Cindy page asks for a full range of motion and says to cut the pull-up and push-up reps when range is compromised. Count only the reps you did in full.
Source: CrossFit Benchmark workout Cindy, posted 29 December 2004
Losing count. Say each finished round out loud, or move a coin from one pile to another.
Choosing moves that need a setup. Changing plates or adjusting a bar eats the clock; pick moves you can go straight into.
AMRAP questions
What does AMRAP mean?
As many rounds as possible, or as many reps as possible. You repeat a set list of moves for a fixed time and count how far you got. The time is fixed and the work is not, which is the reverse of a workout done for time.
Source: Frontiers in Physiology Barba-Ruíz et al., 2024, Front Physiol 15:1358191, PMID 38505710 Source: Life Toledo et al., 2021, Life (Basel) 11(6):586, PMID 34202948
How do you score an AMRAP?
Count the rounds you finish, then add the reps of the round you were on when time ran out. Compare a score only with the same workout at the same length.
Source: CrossFit Benchmark workout Cindy, posted 29 December 2004
What is the difference between AMRAP and EMOM?
In an AMRAP the clock runs once and you rest when you choose. In an EMOM a new set starts every minute and the rest is whatever is left of it. In a 2024 study, squats moved more slowly in the AMRAP than in the EMOM, and heart rate ran higher.
Source: Frontiers in Physiology Barba-Ruíz et al., 2024, Front Physiol 15:1358191, PMID 38505710
Last updated . To report a wrong number, see About Bursta.
Six palettes, and a phase keeps its meaning in all of them
The same four grounds, drawn six ways. Each is solved so that get ready, work, rest and done stay apart, and so the clock stays readable from across a gym. Pick one and the whole page turns with it; this browser remembers the choice.
The app
The same clock, in your pocket
Bursta is being finished for phones. Android comes first and iPhone after it. It is the timer you have above, built as an app: the same reading of the wall clock every frame, so a locked screen, a phone call or a backgrounded app does not make it drift.
It keeps sounding with the screen off
The bell lands with the phone locked in your bag and your music still playing. A page in a tab cannot do that.
Your own workouts, and a record of them
A builder, a library you name and reorder, a history that fills itself in, and a calendar with repeats and reminders.
Made to be read while you are breathing hard
Six palettes, five text sizes, and the phase in the colour of the whole screen. English and Ukrainian.
Soon on Google PlaySoon on the App Store
