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AMRAP Timer

Set the time cap, press Start and get a 10-second lead-in before the clock starts counting down. Tap the big +1 button each time you finish a round; the timer shows your splits and pace, then gives your final score in rounds plus reps when time is up.

Last updated:

Ready AMRAP 12:00
12:00
0rounds
This round: 0:00 Last round: – Average: – On pace for: –

Quick durations

Duration is m:ss (12:00) or minutes (12). Reps per round is used to total your reps; set it to 0 to score rounds only.

Shortcuts: Space start / pause · Enter or + add round · U undo · R reset · F fullscreen.

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How to use the AMRAP Timer

  1. Set the duration (for example 12:00) and, optionally, type the workout so it shows on the timer.
  2. Enter the reps in one round, such as 30 for 5 pull-ups, 10 push-ups and 15 squats, so your total reps can be calculated.
  3. Press Start AMRAP. After the lead-in, the clock counts down from your time cap.
  4. Tap +1 each time you finish a round (or press Enter). Use Undo if you tap by mistake.
  5. When time is up, enter the reps you completed in the unfinished round to get your final score, then copy it or save it to your history.

AMRAP scoring at a glance

Score = full rounds + reps in the unfinished round. Total reps = rounds × reps per round + extra reps. The table uses a 30-rep round (5 pull-ups, 10 push-ups, 15 air squats).

ScoreCalculationTotal repsAverage round in a 12:00 AMRAP
5 + 05 × 30 + 01502:24
6 + 146 × 30 + 14194about 1:51
8 + 58 × 30 + 5245about 1:28
10 + 2010 × 30 + 20320about 1:08
12 + 012 × 30 + 03601:00

The average round time here is the 12-minute cap divided by rounds plus the fraction of the last round (extra reps ÷ 30); the timer itself shows your actual average from the rounds you tap.

Pacing an AMRAP

  • Start slower than you want to. A first round that is much faster than your average usually means the later rounds slow down sharply. The splits table shows this clearly.
  • Use the projection. Pick a target, such as 8 rounds in 12 minutes (1:30 per round), and keep the on-pace figure at or above it.
  • Break sets early. Short planned rests, such as splitting 10 push-ups into 6 and 4, are often faster overall than going to failure.
  • Count reps out loud in the final round so you know your extra reps when the buzzer sounds.
  • Repeat benchmark workouts. Save results to the history and repeat the same AMRAP every few weeks to measure progress.

Frequently asked questions

What does AMRAP mean?

AMRAP stands for as many rounds (or reps) as possible. You have a fixed time cap, such as 12 minutes, and repeat a circuit of exercises as many times as you can before the time runs out, resting only when you need to.

How is an AMRAP scored?

The score is the number of complete rounds plus the reps finished in the round you were working on when time ran out, written as rounds + reps, for example 6 + 14. If one round has 30 reps, that score equals 6 × 30 + 14 = 194 total reps.

What does the on-pace projection show?

It divides the rounds you have completed by the time worked and multiplies by the time cap: rounds ÷ elapsed time × duration. If you finished 3 rounds in the first 5 minutes of a 12-minute AMRAP, you are on pace for 3 ÷ 5 × 12 = 7.2 rounds. Pace usually drops a little as you tire.

Why is there a 10-second lead-in?

The lead-in gives you time to put the phone down and get to your first movement after pressing Start. It counts down with 3-2-1 beeps and does not count toward your time cap. You can change it or turn it off.

What is the difference between AMRAP and EMOM?

In an AMRAP the time is fixed and you keep working to complete as many rounds as you can. In an EMOM (every minute on the minute) each round starts on a fixed clock and you rest for the remainder of each interval. Use the EMOM timer for that format.

How long should an AMRAP be?

Common AMRAPs last from about 5 to 20 minutes. Short ones (5 to 8 minutes) are intense sprints, while 15 to 20 minutes calls for a pace you can sustain. Choose a duration that suits your fitness level and check with a qualified coach if you are new to high-intensity training.

Is my history stored online?

No. The timer runs fully in your browser and the history is saved only in this browser's local storage. Use Copy result to paste your score into a training log or message.

Are all the tools on FreeToolCabin tested for quality and accuracy?

Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.

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