{{ summaryTitle }}
{{ summaryValue }}

{{ summaryLine }}

Readiness:{{ resultsReady ? readinessLabel : '—' }} Tightest rest:{{ resultsReady ? formatDuration(plan.min_rest_sec) : '—' }} Work density:{{ resultsReady ? `${formatNumber(plan.density_pct, 0)}%` : '—' }}
{{ liveTargetLine }}
{{ liveMinuteLabel }}{{ liveClockDisplay }}
Work
Rest
Use `movement | seconds | category | cue`, or enter a plain target that uses the default finish estimate.
Drop CSV, TSV, or TXT onto the textarea. Files stay in this browser.
{{ sourceFeedback }}
Choose the closest training intent. Use Custom coaching when the athlete or session does not fit a preset.
{{ minute_count }} min
Choose 4 to 40 minutes. The movement rotation repeats until the plan reaches this duration.
min
{{ target_work_sec }} sec
Choose 10 to 59 seconds; earlier finishes leave more of the minute for rest.
sec
{{ rest_floor_sec }} sec
Choose 0 to 45 seconds. This changes the readiness checks and the chart threshold.
sec
The neutral default is 0 seconds.
sec
Off by default; timer operation does not depend on audio support.
Off by default; unsupported browsers ignore this option.
Off by default; denial never stops the timer.
MinuteTargetCategoryFinish estimateRest bufferReadCueCopy
{{ row.minute }}{{ row.target }}{{ row.category }}{{ formatDuration(row.work_sec) }}{{ formatDuration(row.rest_sec) }}{{ row.status }}{{ row.cue }}

The chart renderer is unavailable. Exact values remain in Minutes.

ElapsedEventMinuteTargetNoteCopy
{{ event.elapsed_label }}{{ event.type }}{{ event.minute_label }}{{ event.target }}{{ event.note }}
AMRAP Workout Timer Build and run an AMRAP workout timer with round-split planning, pace warnings and live partial-score logging that stays in your browser.
Tabata Workout Timer Plan and run classic 20/10 or custom Tabata-style intervals with exercise rotation and work-density totals, phase cues, and set recovery.
Workout Rounds Tracker Score AMRAP or for-time and interval round logs with rep totals and split pace plus RPE audit flags and browser-saved session snapshots.
Workout Volume Calculator Calculate workout tonnage and density from logged sets and bodyweight work, then compare weekly hard sets using consistent RPE and load assumptions.

The minute boundary in an every-minute-on-the-minute workout never moves. Work begins at the top of each minute, and whatever remains before the next boundary becomes rest. Finishing a set in 34 seconds leaves 26 seconds to breathe and reset; finishing in 58 seconds leaves only 2 seconds, even though both targets occupy one planned minute.

This format makes pacing visible. Reps, load, movement complexity, equipment changes, and accumulated fatigue all affect finish time. A target that fits easily once may not remain repeatable after several rounds, especially when adjacent minutes stress the same muscles or demand fast transitions.

Work estimate
The expected time needed to complete a minute's target with the intended technique.
Rest buffer
The seconds left in that minute after the estimated work finishes.
Work density
Estimated work time as a percentage of the full workout duration.
Rotation
The movement rows repeated in order until the planned minute count is filled.

Strength-skill work usually needs enough space to preserve technique. Conditioning can intentionally use tighter rests, while mixed sessions can distribute fatigue across movement categories. These are programming choices, not universal targets. The same 15-second buffer may feel generous for a simple movement and unrealistic when equipment setup or strict form is required.

An EMOM plan estimates timing; it does not measure readiness, technique, or medical safety. Scale reps, load, or movement complexity when the planned rest disappears or form deteriorates. People returning to exercise, managing an injury, or living with a health condition should choose suitable intensity with qualified guidance.

How to Use This Tool:

Build a repeatable minute rotation before starting the live clock.

  1. Enter one movement target per line. A detailed row can use target | seconds | category | cue; a plain target uses the Default finish estimate. CSV, TSV, and text files can also be loaded locally.
  2. Choose the closest Workout focus, set Total minutes from 4 to 40, and choose a Rest buffer floor. The movement rows repeat in order until every minute is filled.
  3. Review the minute statuses before starting. Shorten any target marked Over minute; those rows disable the live timer. A Tight row remains runnable but falls below the selected floor.
  4. Set an optional prep countdown and browser cues, then press Start. Starting freezes the current rotation so later edits cannot change the active run.
  5. Use Log finish to record actual completion within the current minute. The event belongs to the run log and does not rewrite the original planning estimate.

Interpreting Results:

Ready means every estimated target fits within 60 seconds and meets the chosen rest floor. Scale targets means at least one minute is shorter than the floor but none exceeds a minute. Fix timing means at least one estimate is longer than 60 seconds, so the run cannot start.

Work density summarizes the whole plan, while minimum rest exposes the hardest minute. Read both: a varied plan can have a moderate average yet still contain one target that is too tight. The readiness percentage is a planning heuristic built from tight minutes, over-minute rows, density above the selected profile limit, and a long single-category rotation. It is not a fitness score.

The rest-flow chart uses estimated seconds, not logged performance. Compare the run log with the plan after training and revise future work estimates when actual finishes consistently differ.

Technical Details:

Each usable movement row supplies a target and an estimated work duration. Seconds may be written explicitly in the second column or embedded in the target as seconds or minutes. If neither is present, the default estimate is used. Up to 40 nonblank, non-comment rows are parsed, and the rotation wraps by position until the workout reaches its selected length.

Formula Core:

For minute i, estimated rest is the 60-second boundary minus estimated work. A negative result means the target cannot fit inside one minute.

ri = 60 - wi

Work density divides total estimated work by the full set of 60-second minutes.

D = ∑i=1nwi 60n ×100

Average rest floors negative rows at zero so an impossible 70-second estimate cannot subtract rest from other minutes.

r¯ = ∑i=1nmax(0,ri) n

The readiness score begins at 100 and applies the exact planning penalties below, then clamps the result from 0 to 100.

Q=clamp( 100-9t-18o -1.2max(0,D-P) -10c,0,100)

Here t is the count below the rest floor, o is the count below 0 seconds of rest, P is the profile density limit, and c is 1 only when more than four planned minutes use one category. An over-minute row is also below any nonnegative rest floor, so it receives both applicable penalties.

Rule Core:

Rule Exact boundary
Over minute Rest is less than 0 seconds.
Tight Rest is at least 0 seconds but less than the selected floor.
Ready Rest is at least the floor but less than floor + 12 seconds.
Roomy Rest is greater than or equal to floor + 12 seconds.
Density warning Density is above 72% for Strength skill, 86% for Conditioning, 80% for Mixed bodyweight, or 82% for Custom coaching.
Long-session warning Total duration is greater than 30 minutes.

Movement estimates accept 5 to 90 seconds. The default estimate control is narrower at 10 to 59 seconds. Values above 60 are retained as visible planning errors so they can be corrected instead of being silently shortened.

Safety, Privacy, and Accuracy Notes:

The movement list, imported text file, plan, and live log are processed in the browser. No workout rows are uploaded for calculation.

  • Finish times are estimates until they are tested with the actual movement standard, load, space, and equipment.
  • A high readiness score does not show safe technique or suitable exercise intensity.
  • Sound, vibration, and screen-awake requests depend on browser support, device settings, and permission.
  • Stop or scale the session when control, breathing, or safe movement quality cannot be maintained.

Worked Examples:

Repeatable strength rotation

A 12-minute plan repeats four rows estimated at 35, 32, 38, and 25 seconds. With an 18-second floor, the 38-second row leaves 22 seconds and every row meets the floor. Total work is 390 seconds, density is about 54.17%, and average planned rest is 27.5 seconds.

One target blocks the run

A row estimated at 65 seconds produces -5 seconds of rest and is marked Over minute. Shortening the reps or movement standard to 50 seconds restores a 10-second buffer and enables the timer, although it may still be Tight under a higher floor.

References: