For Time

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

1 - Overview

A “For Time” workout is a type of workout structure where the goal is to complete a prescribed set of exercises and repetitions as quickly as possible. The athlete starts the workout and performs all the required movements in order, aiming to finish the entire workout in the shortest time possible. The clock starts when the workout begins and stops when the last repetition is completed.

Key Characteristics of “For Time” Workouts

Fixed Repetitions: The workout specifies a certain number of reps for each exercise, which must be completed in sequence.

No Rest Periods: Unlike interval workouts (e.g., EMOM or AMRAP), there are no predetermined rest periods. Athletes can rest whenever they need to, but the clock keeps running, so resting increases the total time.

However, our For Time timer does have an optional rest timer to make it more flexible.

Intensity Focus: Since the goal is to complete the workout as fast as possible, athletes typically push themselves to maintain a high level of intensity throughout.

Scoring by Time: The final score for a “For Time” workout is the total time it takes to complete all the prescribed work. Faster times indicate better performance.

Example of a “For Time” Workout

“Grace” (a classic CrossFit benchmark workout):

• Task: 30 Clean & Jerks (at 135 lbs for men / 95 lbs for women)
• Goal: Complete all 30 repetitions as quickly as possible.
• Scoring : Your time might be something like 3:45 (3 minutes and 45 seconds).

Another example:

Workout:

• 50 Wall Balls
• 40 Push-Ups
• 30 Box Jumps
• 20 Pull-Ups
• 10 Burpees
• Goal : Complete all the movements in order as fast as possible.
• Scoring : If you finish in 12:30, your score is 12 minutes and 30 seconds.

Benefits of “For Time” Workouts

Measurable Progress: Since the score is based on time, athletes can track their progress over time by attempting the same workout again and aiming for a faster completion time.

High Intensity: The focus on speed encourages athletes to push themselves harder, which can improve cardiovascular endurance, strength, and mental toughness.

Simplicity: “For Time” workouts are straightforward—complete the work as fast as possible—which makes them easy to understand and execute.

Versatility: These workouts can be scaled to any fitness level by adjusting weights, reps, or movement complexity.

Key Considerations

Pacing: While the goal is to finish quickly, pacing is critical. Starting too fast can lead to burnout early in the workout, especially in longer “For Time” workouts.

Movement Standards: Proper form and movement standards must be maintained, even when racing against the clock. Sacrificing technique for speed can lead to injury.

Scaling: Beginners or less experienced athletes should scale the workout (e.g., reduce weight, modify movements, or lower reps) to ensure safety while still achieving a challenging effort.

Rest Strategy: Although there are no prescribed rest periods, strategic breaks (e.g., taking a few seconds to breathe during high-rep sets) can help maintain overall performance.

Variations of “For Time”

Rounds For Time (RFT):

Instead of completing a single set of exercises, athletes perform multiple rounds of the same sequence. For example:

Workout : 3 Rounds For Time:

• 10 Deadlifts
• 15 Box Jumps
• 20 Sit-Ups
• Goal : Complete all 3 rounds as quickly as possible.

Time Caps:

Some “For Time” workouts include a time cap , which is the maximum amount of time allowed to complete the workout. If the athlete doesn’t finish within the time cap, their score is recorded as the total reps completed at the cutoff time.

Final Thoughts

“For Time” workouts are a staple of fitness programming because they challenge athletes to balance speed, efficiency, and technique. They provide a clear, measurable way to assess performance and improvement over time, making them a favorite among both beginners and advanced athletes.

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.

If set to zeroes, the work phase duration will be unlimited.

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.

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, to start the next “unlimited time cap” For Time set, 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.