AMRAP Workout Timer

Review the AMRAP setup

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Workout focus:

Pick the intent closest to the session; custom keeps your own pace and target checks.

Time cap:

Use 3-45 minutes for normal training AMRAPs; the live timer freezes this value at Start.

min

Target rounds:

Enter the goal for the time cap. The score can still finish above or below this target.

rounds

Movement loop:

Examples: 5 burpees, 10 push-ups | bodyweight | 25s | unbroken early. Drop CSV, TSV, or TXT onto the textarea.

Prep countdown:

Use 0 for immediate start or 5-60 seconds to get into position.

sec

Pace warning:

Lower values are stricter for benchmark retests; higher values are looser for rough training plans.

% of target split

Cue sound:

Audio is local to the browser and starts only after pressing Start.

Vibrate cues:

Unsupported browsers ignore the setting without affecting the timer.

Keep screen awake:

The timer still works if wake lock is unavailable or permission is denied.

Line	Brief detail	Copy
{{ row.label }}	{{ row.detail }}

Order	Movement	Score units	Estimate	Target split	Cue	Copy
{{ row.order }}	{{ row.target }}	{{ row.unitsDisplay }}	{{ row.estimateDisplay }}	{{ row.targetSplitDisplay }}	{{ row.cue }}

Check	Status	Value	Coaching note	Copy
{{ row.label }}	{{ row.status }}	{{ row.value }}	{{ row.note }}

Elapsed	Event	Score	Movement	Note	Copy
Start a session or log a score to build the session ledger.
{{ event.elapsedLabel }}	{{ event.type }}	{{ event.scoreLabel }}	{{ event.movement }}	{{ event.note }}

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In an as many rounds or repetitions as possible (AMRAP) workout, the clock is fixed and the amount of work is the score. Instead of finishing a prescribed workload as fast as possible, the athlete repeats a movement loop until the time cap ends, then records completed rounds plus any extra reps, calories, meters, or seconds from the unfinished round.

The format is common in functional fitness because it turns a short training block into a repeatable density test. A 12-minute circuit of burpees, push-ups, and squats can train conditioning today and become a benchmark later if the movement standards, loading, time cap, and scoring rules stay the same. The useful comparison is not just the final number. It is whether the pace held together while technique, transitions, and breathing stayed controlled.

Comparison of common timed workout formats
Format	Fixed part	What changes	Typical score
AMRAP	Time cap	Rounds or score units completed	`6 + 7`, meaning 6 full rounds plus 7 extra units
EMOM	Interval start times	Rest earned inside each interval	Completed intervals, load, or quality notes
For time	Workload	Completion time	Elapsed time, or cap plus unfinished work

Rounds and reps are related, but they are not the same planning question. A rounds-based AMRAP repeats a circuit, so the total score depends on the whole loop and the transitions between movements. A reps-based AMRAP can focus on one movement or short station, so the limiting factor may be local muscle fatigue, grip, or a single movement standard. Mixed loops often combine both ideas because each round may include reps, calories, meters, and duration-based holds.

Several choices change what the score means. A short bodyweight AMRAP may reward fast transitions and muscular endurance. A heavier mixed session may punish rushed reps because fatigue makes technique harder to protect. Longer caps add pacing and recovery management, while very high target rounds can make score logging noisy because the athlete has to count too often under fatigue.

An AMRAP score is training information, not medical clearance or proof that a workout is safe for every person. Scale the time cap, loading, range of motion, and movement complexity to current ability. Stop or change the session if pain, dizziness, unsafe technique, unusual shortness of breath, or other concerning symptoms appear.

How to Use This Tool:

Build the workout shape first, then use the live clock to run the frozen plan and the result tabs to review the score evidence.

Choose Workout focus. The focus sets the starting cap, target rounds, movement-count guidance, pace warning, and sample loop for the plan.
Set Time cap from 3 to 45 minutes and Target rounds from 1 to 40. The summary updates the target split, estimated score, and pace status as those values change.
Enter the Movement loop with one movement per line. The most complete row shape is target | load/category | estimated seconds | cue, such as 10 push-ups | upper push | 32s | break before failure.
Paste rows directly, load a built-in sample, browse for a CSV/TXT/TSV file, or drop a file on the movement box. Use Normalize after rough edits to rewrite parsed rows into the pipe-separated target, load/category, seconds, and cue format.
Open Advanced when the session needs setup time or device cues. Prep countdown adds 0 to 60 seconds before the AMRAP cap, Pace warning changes how strict the target split check is, and the sound, vibration, and screen-awake toggles affect the live run only when the browser supports them.
Review Review the AMRAP setup before starting. Fix missing movement rows, very long caps, high target-round goals, oversized movement loops, or pace warnings before relying on the timer.
Press Start when the plan is ready. Start freezes the current settings for that run. Use Move to log the current movement amount, +1 unit for manual partial scoring, Round for a full loop, Undo for the previous score change, and Pause or Reset when needed.
Use Timer Brief, Round Plan, Coach Checks, Pace Map, Movement Load, Session Log, and JSON to review or export the session. The session log stays empty until the timer starts or a score event is recorded.

If an import fails, check file size and row format. Files larger than 250000 bytes are rejected, and each useful row still needs movement text that can be parsed into score units.

Interpreting Results:

Start with the summary and Coach Checks. Ready pace means the estimated round time is within the selected warning level. Tight pace means the estimate is above the warning percentage. Scale target means the estimate also exceeds the selected focus profile's larger round-fit limit. Needs loop means the movement rows are missing or unusable.

The main planning comparison is estimated round time against target round split. If a 12-minute plan targets 6 rounds, the target split is 2m. An estimated 1m 30s round leaves room for transitions and fatigue. An estimated 2m 20s round asks for more work than the target allows unless the athlete moves faster, reduces reps or load, shortens the loop, or lowers the target.

Ready pace is not a safety guarantee. It only says the entered estimates fit the chosen cap and target. Compare actual sessions only when the movement standards, loading, range of motion, equipment setup, and scoring rules match closely enough to make the score meaningful.

Timer Brief summarizes the current session plan.
Round Plan lists movement order, score units, estimates, target split points, and cues.
Coach Checks flags pace, score-unit load, movement variety, time cap length, and prep setup.
Pace Map compares target rounds, estimated rounds, and logged score points across the cap.
Movement Load shows each movement's score-unit share for one round.
Session Log records timer and score events such as start, pause, movement logs, full rounds, undo, reset, cue points, and completion.

Technical Details:

AMRAP scoring fixes duration and lets completed work vary. The countdown matters because the athlete is pacing against remaining time, not simply measuring elapsed time. The final score is usually written as full rounds plus extra score units from the next round, which preserves more detail than a rounded fractional score.

The pace model starts with the movement loop. Each row contributes a countable amount and an estimated duration. Adding the movement durations gives the estimated time for one full round. Dividing the cap by target rounds gives the target round split. The ratio between those two values is the core pace check.

Formula Core

The arithmetic is deterministic once the cap, target rounds, movement rows, and estimated seconds are set.

target round seconds = \frac{time cap seconds}{target rounds}

pace fit percent = \frac{estimated round seconds}{target round seconds} \times 100

score value = full rounds + \frac{partial units}{units per round}

AMRAP planning quantities and formulas
Quantity	Formula or rule	Meaning
Time cap seconds	`time cap minutes * 60`	The AMRAP work window, excluding any prep countdown.
Estimated round seconds	`sum of movement estimate seconds`	The modeled time to complete one full loop.
Estimated rounds	`time cap seconds / estimated round seconds`	The projected round count if the entered pace holds.
Target pace per minute	`target rounds / time cap minutes`	The planned rounds-per-minute line used by the pace chart.
Logged score value	`full rounds + partial units / units per round`	The fractional score used to plot logged score points against the target and estimate lines.

For example, a 12-minute cap is 720 seconds. If the target is 6 rounds, the target split is 120 seconds per round. A loop estimated at 90 seconds has a pace fit of 75%, which leaves a buffer for transitions. A loop estimated at 142 seconds has a pace fit near 118%, so the target requires scaling or a lower round goal.

Movement Parsing

Movement rows can be plain exercise lines or pipe/tab-separated rows. The first cell is treated as the movement target. The second cell is used as a load or category label unless it looks like a duration. The third cell can provide explicit estimated seconds, and the fourth cell can provide a cue. Blank lines and comment lines starting with # are ignored.

Movement row parsing and estimate rules
Input pattern	Parsed score unit	Estimate rule when seconds are not supplied
`10 push-ups`	`10 reps`	Repetition estimate uses the movement category and focus profile seconds per unit.
`10 cal row`	`10 cals`	Calories estimate at `3.4` seconds per cal for engine rows, otherwise `4.2`.
`200m run`	`200 m`	Distance estimate at `0.12` seconds per meter for engine rows, otherwise `0.18`.
`30s plank taps`	`30 sec`	Duration rows use one score unit per second.
`movement \| category \| 45s \| cue`	From the movement text	Explicit seconds override inferred estimates, then clamp to `3` to `600` seconds.

When no category is supplied, movement names are matched to broad training categories. Row, bike, run, sprint, shuttle, burpee, jump, calorie, skierg, and engine terms map to engine. Squat, lunge, step-up, thruster, wall ball, box, deadlift, clean, snatch, and swing terms map to legs. Push and press terms map to upper push, pull and chin terms map to upper pull, and plank or sit-up terms map to core. Unknown movements use general.

Focus profile defaults and pace limits
Focus profile	Default cap	Default target	Pace warning	Base sec/unit	Max movements	Scale limit
Bodyweight loop	`12 min`	`6 rounds`	`96%`	`0.90`	`6`	`104%`
Strength mixed loop	`14 min`	`5 rounds`	`92%`	`1.15`	`5`	`98%`
Conditioning loop	`16 min`	`7 rounds`	`102%`	`0.78`	`7`	`110%`
Benchmark retest	`20 min`	`8 rounds`	`90%`	`0.95`	`5`	`96%`
Custom coaching	`12 min`	`6 rounds`	`100%`	`1.00`	`8`	`105%`

The pace status follows ordered boundary checks. Empty or unusable movement rows produce Needs loop. A pace fit percent above the profile scale limit produces Scale target. A pace fit percent above the selected pace warning but not above the scale limit produces Tight pace. Lower values produce Ready pace.

Validation and warning conditions for AMRAP planning
Condition	Boundary	Effect on interpretation
Missing movement loop	No usable movement rows	Timer setup is incomplete, and the plan asks for at least one movement row.
Long AMRAP cap	`35` minutes or longer	Warning recommends conservative loading and a clear stop plan.
Very high target rounds	`20` target rounds or more	Warning notes that frequent scoring can become noisy under fatigue.
Movement count above focus guidance	Movement count is above the selected focus guidance	Warning suggests simplifying the loop for the selected focus.
Pace warning exceeded	Pace fit percent is above the selected warning percent	Warning recommends scaling reps, load, or target rounds.
High score-unit round	More than `80` score units in one full round	`Coach Checks` marks round load as `Heavy count`.
Long cap check	More than `30` minutes	`Coach Checks` marks time cap as `Long`.

A live run uses a frozen plan snapshot after Start. Editing the form while the clock runs changes the next editable plan, not the active run. The active timer includes prep seconds plus the AMRAP cap, updates several times per second, and completes when elapsed runtime reaches the frozen total runtime. Session events feed the Session Log table and logged-score points on Pace Map.

Limitations, Privacy, and Accuracy Notes:

This timer models a planned AMRAP from entered movement rows and browser timing features. It does not measure heart rate, power, technique quality, fatigue, equipment load, or whether an exercise variation is appropriate for a specific athlete.

Estimated round times are planning estimates. Real pacing changes with transitions, rest, movement standards, equipment setup, and fatigue.
Selected CSV, TXT, and TSV files are read into the movement box by the browser. The visible workflow does not require uploading workout rows.
Chart tabs need chart rendering support in the browser. If charts cannot render, table, text, and JSON outputs remain the safer records.
Sound, vibration, and screen-awake behavior depend on browser permissions, user gestures, device support, and page visibility.
This is not medical advice or a substitute for a coach, clinician, or qualified trainer who can observe movement quality and scale the workout.

Worked Examples:

Bodyweight loop with room to breathe. A 12-minute bodyweight session targets 6 rounds of 5 burpees | bodyweight | 24s, 10 push-ups | upper push | 32s, and 15 air squats | legs | 34s. One round estimates to 1m 30s, while the target split is 2m. Coach Checks shows Ready pace, Trackable round load, and Varied movement variety. The Pace Map target line ends at 6 rounds, and the estimate line ends near 8 rounds if the entered pace holds.

Target rounds set too aggressively. A 12-minute conditioning setup targets 12 rounds of 10 calories row | engine | 42s, 12 box step-ups | legs | 36s, 8 burpees | engine | 34s, and 30s plank shoulder taps | core | 30s. The target split is 1m, but the estimated round is 2m 22s, so the pace fit percent rises above the warning and scale limits. The summary badge becomes Scale target, and the practical fix is to lower target rounds, reduce reps, or shorten the loop before pressing Start.

Empty import before a live run. A user clears the sample rows and drops an empty TXT file. The status line reports 0 movement rows, the warning asks for at least one movement row, and Start is disabled because the plan is not valid. Adding a row such as 8 goblet squats | legs | 35s | brace each rep restores score units, updates Round Plan, and makes the timer available again.

FAQ:

What does an AMRAP score like 6 + 7 mean?

It means 6 full rounds plus 7 extra score units from the next round. The timer stores that as full rounds and partial units, then uses the total units per round to plot a fractional score on Pace Map.

Can I use calories, meters, or seconds in the movement loop?

Yes. Rows such as 10 cal row, 200m run, and 30s plank are parsed into calories, meters, and seconds. Rows without a recognized unit default to reps.

Why does the plan say Scale target?

Scale target appears when the estimated round time uses more of the target split than the selected focus profile allows. Reduce reps, loading, target rounds, or movement count until the pace signal is realistic.

Do edits during the workout change the active timer?

No. Pressing Start freezes the current plan for the active run. Edits made after that point update the editable plan and exports for the next run, while the active clock and score continue from the frozen settings.

Why is my session log empty?

Session Log starts empty. Press Start, log a movement, add a unit, log a round, pause, or complete the cap to create ledger events.

Does choosing a file upload my workout rows?

The selected CSV, TXT, or TSV file is read by the browser into the movement textarea. The visible workflow does not require uploading those rows, and files over 250000 bytes are rejected before reading.

Glossary:

AMRAP: As many rounds or repetitions as possible inside a fixed time cap.
Time cap: The work window that ends the AMRAP when the countdown reaches zero.
Round: One full pass through the repeated movement loop.
Target split: The average time allowed for each round to reach the target rounds by the end of the cap.
Score units: The countable work inside a round, such as reps, calories, meters, or seconds.
Partial units: Score units completed after the last full round but before the time cap ends.
Pace fit percent: Estimated round seconds divided by target round seconds, multiplied by 100.
Prep countdown: Setup time before the AMRAP cap begins; it does not add score time.
Wake lock: A browser request that tries to keep the screen awake while the timer is running.

References:

Adult Activity: An Overview, Centers for Disease Control and Prevention, December 20, 2023.
6 Reasons To Make AMRAP Workouts Part of Your Exercise Routine, Cleveland Clinic.
What Is an AMRAP Workout?, GoodRx Health, November 4, 2024.
The Complete CrossFit Workout Timer Guide, Box Timer, February 2026.