AMRAP

• 1: Overview
• 2: Configuration
• 3: Operation

1 - Overview

AMRAP stands for “As Many Rounds As Possible” (or sometimes “As Many Reps As Possible” , depending on the workout structure). It is a common workout format used to measure performance and intensity during a set time period.

How AMRAP Works

Time-Capped Workout: You are given a specific amount of time (e.g., 10 minutes, 20 minutes) to complete as many rounds or repetitions of a prescribed set of exercises as possible.

Fixed Set of Movements: Each round typically consists of a series of exercises with a specified number of repetitions for each movement. Goal : The objective is to complete as many full rounds (or reps) as you can within the time limit while maintaining proper form and intensity.

Example of an AMRAP Workout

12-Minute AMRAP:

• 10 Push-Ups
• 15 Air Squats
• 20 Double-Unders

In this example, you would perform 10 push-ups, 15 air squats, and 20 double-unders as one round. Then, you would repeat the sequence as many times as possible within the 12-minute time frame.

Scoring

Your score is the total number of rounds completed, plus any additional reps you finished in the final, incomplete round. For example, if you completed 3 full rounds and 10 additional push-ups in the fourth round, your score would be written as 3+10 .

Benefits of AMRAP Workouts

Measures Progress: AMRAP workouts allow you to track improvements over time by comparing scores from previous attempts.

Builds Endurance: They challenge both cardiovascular and muscular endurance.

Encourages Intensity: The time constraint pushes athletes to work at a high intensity.

Scalable: AMRAP workouts can be scaled to suit all fitness levels by adjusting weights, movements, or rep schemes.

Tips for Success

Pace Yourself: Start at a sustainable pace to avoid burning out early.

Prioritize Form: Maintain proper technique to prevent injury, especially as fatigue sets in.

Plan Transitions: Minimize rest between exercises to maximize efficiency.

Final Thoughts

AMRAP is a versatile and effective way to build fitness and test your limits!

2 - Configuration

Click the Settings tab of the timer.

Changing Settings

To change settings, manipulate the scroll wheels, dropdown boxes and choice buttons to adjust the timer settings. The timer will automatically update to reflect the new settings.

The timer will internally remember the current settings until you change them again or load a stowed configuration (see below).

You do not need to click any buttons to apply the settings. The timer will automatically update to reflect the new settings.

Stowing and Loading Settings

You can easily stow your preferred timer settings for future use. With one click, you can load your stowed settings to quickly configure the timer for your workout.

To stow your settings, click the Stow button and enter a name for the stowed configuration.

To load your stowed settings, click the Load button and then click the entry that you want to load. The timer settings will automatically update with the stowed settings.

To delete a stowed setting configuration, click the Load button and then click the trash can icon of the entry that you want to delete.

If you make changes to the configuration, the timer will not overwrite any of your named stowed configurations. However, it will internally remember the current settings until you change them again or load another stowed configuration.

Work Phase Duration

Move the scroll wheels to select the desired duration of one work phase.

The wheels are arranged in the familiar hours : minutes : seconds format.

Time To Prepare Before Workout

If you need a few seconds between pressing the Start button and actually beginning the workout, move the scroll wheel to the desired number of seconds.

The “Play 5 second countdown at start of each phase”, if activated, will count down before the workout starts regardless of the configuration of this setting.

Number of Additional Work Phases

Move the scroll wheel to select the desired number of additional work phases.

If the scroll wheel is at 0, you will have exactly one work phase.

Rest Between Work Phases

Move the scroll wheel to select the desired number of seconds of rest between work phases.

If the scroll wheel is at 0, the one work phase will start immediately after the end of the preceding phase, with no rest time in between.

Sound Signals

Here you can configure what type of sound prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All sound prompts are optional.

Play sound at end of preparation time

This sound will tell you to get ready because the workout is starting.

Play sound at end of work phase

This sound will tell you that the workout phase is done.

Play sound at end of rest period

This sound will tell you that the rest period is done and you must start the next workout phase.

Voice Signals

Here you can configure what type of voice prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All voice prompts are optional.

Play 10 second warning at start of each phase

This voice prompt will tell you that there are ten seconds left before the end of the current activity (workout or rest) and the start of the next activity (workout or rest).

Play 5 second countdown at start of each phase

This voice prompt will count down from 5-4-3-2-1 and beep at 0, starting at 5 seconds before the start of the next activity (workout or rest).

Play voice at start of the work phase

This voice prompt will announce “Go!” at the start of each work phase.

Play voice at start of rest period

This voice prompt will announce “Rest!” at the start of each rest period.

Play voice at end of workout

This voice prompt will announce “Well done!” at the very end of the workout.

Theme Seed Color

Tap the colored button to change the theme color of the timer. The theme color of the rest of the app and/or timers will not be affected.

Tap the Reset button to reset the timer color back to the default theme color for the app.

3 - Operation

Click the Timer tab of the timer.

Starting, Pausing, Resuming, and Stopping

Click the Start button to start the timer.

At any time you can click the Pause button to pause the timer, which will then change to Resume that you can click to continue the timer.

Click the Stop button to end the timer.

Skipping Phases

At any time during the workout, you can skip the current activity by clicking the button directly below the time display.

For example, if you have a rest period of 60 seconds and you want to start the next AMRAP after only 30 seconds of rest, click the Rest button. That will terminate the rest period and start the next AMRAP.

Actual Workout Stats

Pressing the button to skip ahead to the next activity will increment the actual workout stats.

Pressing the Stop button to abort the workout will not add the interrupted activity to the actual workout stats.

Notes

Click the Notes button to open a text box where you can store free-form text notes, up to a maximum of 1,000 characters.