EMOM vs AMRAP
EMOM (Every Minute On the Minute) starts a new set at the top of every minute. AMRAP (As Many Rounds As Possible) repeats a circuit continuously until a single countdown ends.
Side by side
| EMOM | AMRAP | |
|---|---|---|
| Clock | A beep every minute | One countdown |
| Rest | What is left of each minute | Taken when needed, on the clock |
| Fixed | Reps per minute | Total time |
| Varies | Rest time | Rounds completed |
| Score | Usually none (finish each set in time) | Rounds + reps |
| Common lengths | 10, 12, 20 minutes | 10, 15, 20 minutes |
EMOM length table
| Minutes | Sets | Beeps | Timer |
|---|---|---|---|
| 5 | 5 | 5 | EMOM 5 |
| 8 | 8 | 8 | EMOM 8 |
| 10 | 10 | 10 | EMOM 10 |
| 12 | 12 | 12 | EMOM 12 |
| 15 | 15 | 15 | EMOM 15 |
| 16 | 16 | 16 | EMOM 16 |
| 20 | 20 | 20 | EMOM 20 |
| 24 | 24 | 24 | EMOM 24 |
| 30 | 30 | 30 | EMOM 30 |
For heavier sets, an E2MOM starts a set every 2 minutes and an E3MOM every 3 minutes: 10 sets of E2MOM is 20 minutes.
Questions
What does EMOM stand for?
Every Minute On the Minute. A set starts at the top of each minute; the time left in that minute is rest.
What does AMRAP stand for?
As Many Rounds (or Reps) As Possible within a fixed time, for example 20 minutes.
How is each one scored?
An EMOM is usually not scored; the goal is to finish each set inside its minute. An AMRAP is scored in completed rounds plus extra reps.
What timer does each need?
An EMOM needs a beep at the start of every minute (or every 2 or 3 minutes for E2MOM and E3MOM). An AMRAP needs one countdown.
Timers for this
Other guides
- How long is a Tabata?
- How long is a boxing round?
- How many rounds of HIIT? Work-to-rest ratios and rounds
- Interval workout time calculator
- The Flowtime technique
General information, not medical advice.
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.