{{ summaryHeading }}
{{ summaryPrimary }}
{{ summaryLine }}
{{ plan.profile.label }} {{ plan.targetPaceDisplay }} {{ plan.paceStatus }} {{ plan.totalUnitsDisplay }}
{{ plan.guidanceLine }}
{{ sessionClock }} {{ sessionPhaseLabel }}
{{ sessionStatusLabel }} {{ sessionScoreDisplay }} {{ currentMovementBadge }}
{{ sessionTargetLine }}
{{ sessionCueLine }}
Pick the intent closest to the session; custom keeps your own pace and target checks.
Use 3-45 minutes for normal training AMRAPs; the live timer freezes this value at Start.
min
Enter the goal for the time cap. The score can still finish above or below this target.
rounds
Examples: 5 burpees, 10 push-ups | bodyweight | 25s | unbroken early. Drop CSV, TSV, or TXT onto the textarea.
{{ sourceStatusLine }}
Use 0 for immediate start or 5-60 seconds to get into position.
sec
Lower values are stricter for benchmark retests; higher values are looser for rough training plans.
% of target split
Audio is local to the browser and starts only after pressing Start.
{{ cue_sound ? 'On' : 'Off' }}
Unsupported browsers ignore the setting without affecting the timer.
{{ vibrate_cues ? 'On' : 'Off' }}
The timer still works if wake lock is unavailable or permission is denied.
{{ keep_awake ? 'On' : 'Off' }}
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 }} 
{{ jsonPayload }}
Tags: Cardio Training, Date Time, Strength Training
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AMRAP means as many rounds or repetitions as possible inside a fixed time cap. The workout does not end because a prescribed amount of work is finished. It ends because the clock reaches zero, so the useful score is how much of the repeated movement loop was completed before that moment.

That structure makes AMRAP useful for conditioning sessions, bodyweight circuits, mixed strength pieces, and repeatable benchmark tests. A 12-minute loop of burpees, push-ups, and squats can be repeated weeks later with the same time cap and movement standards. The score then gives a simple comparison: completed rounds plus any extra score units from the unfinished round.

Diagram showing a fixed AMRAP countdown window, repeated completed rounds, and a final partial score before the cap ends.

Good AMRAP planning depends on two decisions before the clock starts. The time cap needs to fit the intended effort, and the movement loop needs to be simple enough to repeat under fatigue without losing form. A plan that looks manageable on paper can become messy if the round is too long, the score units are hard to count, or the target pace leaves no room for transitions.

Use AMRAP planning as training information, not as medical clearance or proof that a workout is safe for every athlete. High-intensity sessions should be scaled to current fitness, movement skill, equipment, and recovery. Stop or change the workout if pain, dizziness, unsafe technique, or unusual symptoms appear.

How to Use This Tool:

Set the workout shape first, then use the timer surface for the live run and the result tabs for review.

  1. Choose Workout focus. The focus changes the default time cap, target rounds, movement count guidance, pace warning, and sample loop used for planning.
  2. Set Time cap from 3 to 45 minutes and Target rounds from 1 to 40. The summary updates the target pace and current pace status as those numbers change.
  3. Enter the Movement loop with one movement per line. The compact format is target | load/category | estimated seconds | cue, such as 10 push-ups | upper push | 32s | break before failure. You can paste rows, browse for a CSV/TXT/TSV file, drop a file onto the textarea, or load one of the built-in samples.
  4. Use Normalize after editing rough rows. It rewrites parsed rows into the pipe-separated target, category/load, seconds, and cue shape so the plan is easier to review or reuse.
  5. Open Advanced when the session needs setup or device cues. Prep countdown can add 0 to 60 seconds before the AMRAP clock, Pace warning can be set from 60% to 140% of the target split, and the sound, vibration, and screen-awake toggles affect only the live run.
  6. Review Review the AMRAP setup before starting. If it says to add a movement row, scale a long cap, reduce a very high target, or simplify a large movement loop, fix the setup before relying on the timer.
  7. 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.
  8. After or during the run, read Timer Brief, Round Plan, Coach Checks, Pace Map, Movement Load, Session Log, and JSON. The session log is empty until the timer starts or a score event is recorded.

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

Interpreting Results:

Start with the summary badges 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, and Scale target means the estimate also exceeds the focus profile's larger round-fit limit. Needs loop means the movement rows are missing or unusable.

The most useful comparison is the estimated round time against the target round split. If the target split is 2m and the estimated round is 1m 30s, there is room for transitions and fatigue. If the estimated round is longer than the target split, the stated target rounds require either faster movement, fewer reps, lighter loading, a simpler loop, or a lower target.

Ready pace does not prove that the workout is safe or well coached. It only says the entered estimates fit the chosen time cap and target rounds. Confirm the Round Plan movement order, the Movement Load share, and the actual score in Session Log before comparing the result with another athlete or a future retest.

  • Timer Brief is the compact plan summary for the session.
  • Round Plan shows each movement, score units, estimated duration, target split point, and cue.
  • Pace Map compares target rounds, estimated rounds, and logged score points across the time cap.
  • Movement Load shows how much of one round comes from each movement.
  • Session Log is the evidence trail for start, pause, cues, logged movement, full rounds, undo, reset, and completion events.

Technical Details:

AMRAP scoring fixes time and lets completed work vary. A countdown timer is the normal timing model because the athlete needs to know how much of the fixed cap remains. The score is conventionally written as full rounds plus extra repetitions or other score units from the next unfinished round.

The planning math turns a repeated movement loop into a pace model. Each movement row contributes score units and an estimated duration. The sum of those durations is the estimated time for one round. The time cap divided by the target rounds is the target round split. Comparing those two values shows whether the plan leaves enough time to reach the target score.

The core score and pace calculations are deterministic once the time cap, target rounds, movement rows, and estimates are set.

score = rounds + partial units units per round
pace fit percent = estimated round seconds target round seconds × 100
Quantity Formula or rule Meaning
Time cap seconds time_cap_min * 60 The active AMRAP work window, excluding any prep countdown.
Target round seconds time_cap_sec / target_rounds The average split needed to hit the target rounds exactly.
Estimated round seconds sum(movement estimate seconds) The estimated time to complete one full movement loop.
Estimated rounds time_cap_sec / estimated_round_sec The projected score if the entered estimates hold for the whole cap.
Target pace per minute target_rounds / time_cap_min The planned rounds-per-minute line used by the pace chart.
Logged score value rounds + partial_units / total_units The fractional score used to plot live score points against the target and estimate lines.

Movement parsing accepts short exercise lines and optional pipe or tab columns. The first cell is always the target movement text. The second cell is treated as a category or load label unless it looks like a duration. The third cell can provide estimated seconds, and the fourth cell can provide a cue. Blank lines and comment lines starting with # are ignored.

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 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 rows produce Needs loop. A pace fit percent above the focus profile's scale limit produces Scale target. A pace fit percent above the selected pace warning but not above the scale limit produces Tight pace. All lower values produce Ready pace.

Condition Boundary Effect on interpretation
Missing movement loop movement rows = 0 Timer setup is incomplete, and the plan asks for at least one movement row.
Long AMRAP cap time cap >= 35 min Warning recommends conservative loading and a clear stop plan.
Very high target rounds target rounds >= 20 Warning notes that frequent scoring can become noisy under fatigue.
Movement count above focus guidance movement rows > profile max Warning suggests simplifying the loop for the selected focus.
Pace warning exceeded pace fit percent > pace warning percent Warning recommends scaling reps, load, or target rounds.
High score-unit round total units > 80 Coach Checks marks round load as Heavy count.
Long cap check time cap > 30 min Coach Checks marks time cap as Long.

The live session 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 about four times per second, and completes when elapsed runtime reaches the frozen total runtime. Audio cues are browser-generated tones for start, half time, final minute, score events, and completion when sound is enabled. Vibration cues and screen wake lock requests run only when the browser and device support those APIs.

Session events keep the latest 160 entries. Each entry stores elapsed time, workout elapsed time, event type, score label, fractional score value, movement, note, and creation time. That ledger feeds the Session Log table and adds logged score points to the Pace Map.

Limitations, Privacy, and Accuracy Notes:

This timer models a planned AMRAP session from entered movement rows and browser timing APIs. It does not measure heart rate, power, technique quality, fatigue, or equipment load unless you put that information into the movement text or cue notes.

  • Estimated round times are planning estimates. Real pacing changes with transitions, rest, movement standards, equipment setup, and fatigue.
  • Selected files are read in the browser for the movement textarea; the visible workflow does not require uploading workout rows.
  • Chart drawing depends on a browser-loaded chart script. If that script is unavailable, table, text, and JSON outputs remain the safer records.
  • Sound, vibration, and screen wake lock 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 watch 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 Coach Checks gives a realistic pace signal.

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.
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: