EMOM

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

1 - Overview

EMOM stands for “Every Minute On the Minute.” It is a type of interval training structure used in workouts where a specific task or set of exercises must be completed at the start of every minute. Once the work is completed, the athlete rests for the remainder of that minute before starting again at the top of the next minute.

How EMOM Works

Start of the Minute: At the beginning of each minute, you perform a predetermined number of reps or a specific task.

Rest Period: After completing the work, the remaining time in that minute is your rest period.

Repeat: The process repeats at the start of every subsequent minute for a set duration (e.g., 10 minutes, 20 minutes, etc.).

Example of an EMOM Workout

10-Minute EMOM:

• Minute 1: 10 kettle bell swings
• Minute 2: 5 pull-ups
• Repeat this pattern for 10 minutes.

Alternatively:

8-Minute EMOM:

• Every minute, complete 12 wall balls and 8 push-ups. Rest for the remainder of the minute.

Benefits of EMOM Workouts

Pacing and Consistency: EMOMs help athletes practice pacing by encouraging consistent performance across all intervals.

Built-In Rest: The rest period ensures recovery, allowing athletes to maintain intensity over longer durations.

Scalability: EMOMs can be scaled to suit different fitness levels by adjusting reps, weights, or complexity of movements.

Time Efficiency: EMOMs are structured and timed, making them a great way to fit a challenging workout into a limited time.

Key Considerations

Work-to-Rest Ratio: If the work takes too long (e.g., more than 45 seconds), there won’t be enough rest, which can compromise performance in later rounds. Proper scaling is crucial.

Task Complexity: EMOMs can involve one exercise, multiple exercises, or even a mix of strength and conditioning movements.

Final Thoughts

EMOMs are a versatile tool in fitness programming and can be adapted for strength, endurance, skill development, or metabolic conditioning.

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.

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.

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 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, to start the next EMOM before the set duration elapses, click the Work button. That will immediately start the next set.

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.