EMOM timer settings
| Setting | Value |
|---|---|
| Work | 1:00 |
| Rest | Off |
| Exercises | 1 |
| Rounds | 10, one per minute |
| Round rest | Off |
| Get ready | 0:10 |
| Workout time | 10:00, after the get-ready |
With rest off, a new minute starts the moment the last one ends. The timer plays a sound at the top of every minute, with 3-2-1 beeps before it.
Other lengths
| EMOM length | Rounds |
|---|---|
| 5 minutes | 5 |
| 10 minutes | 10 |
| 12 minutes | 12 |
| 15 minutes | 15 |
| 20 minutes | 20 |
| 30 minutes | 30 |
Keep work at 1:00 and rest off for all of them. For an every-2-minutes version (E2MOM), set work to 2:00 and set rounds to half the minutes. Pick an even length, such as 10 or 20.
Choosing your reps
The timer only marks the minutes. The reps are up to you. For strength work, a few heavy reps leave most of the minute to rest. For endurance work, you can choose more reps and have less rest.
ACE's EMOM guide suggests reps that take just under a minute for endurance work. For strength, it suggests a few heavy reps, so the rest is built in. It also recommends a 5 to 10 minute warm-up before you start.
If you can't finish your reps inside the minute, drop a rep or two next round. That way each set still starts on the minute. For three complete examples, see the 10-minute EMOM page.
Two moves, alternating
To alternate two movements, say squats on odd minutes and push-ups on even ones, set exercises to 2 and set rounds to half the minutes. Two exercises and 5 rounds makes a 10-minute alternating EMOM. The screen shows Exercise 1 of 2 or 2 of 2, so you always know which move is next.
Set it up in Interval Pal
Interval Pal is the timer we make. It has no ready-made EMOM, so set one up and save it.
- Open the Timer tab.
- Set work to 1:00, turn rest off, and set rounds to the number of minutes.
- Tap Save and name it, for example EMOM 10. Next time, start it from the Workouts tab.
The built-in workout called EMOM Style isn't a true EMOM. It's 40 seconds of work and 20 seconds of rest, 10 times.
What it doesn't do
- No AMRAP or For Time mode, and no count-up timer.
- It doesn't count your reps.
- No Apple Watch app.
Questions
What's the difference between EMOM and AMRAP?
In an EMOM, the clock decides when each set starts. In an AMRAP (as many rounds or reps as possible), you keep going for a set time and count how much you get done. Interval Pal can time EMOMs and other interval workouts, but it has no AMRAP mode.
Will I hear each minute over my music?
Yes. The cues play over your music and with your iPhone on silent. See the interval timer with music page for more.
Is Interval Pal free?
It's free to download. Running a workout needs Pro: start with a 7-day free trial of the yearly plan, or choose monthly or a one-off lifetime purchase. Prices are shown in the app before you buy.
Sources
- CrossFit. CrossFit terms explained (EMOM, AMRAP).
- ACE Fitness. EMOM Workout, by Shana Verstegen (2017).
Last updated 12 October 2026
Interval Pal is available on the App Store. Free to download. Running a workout needs Pro: 7-day free trial on the yearly plan, or a one-off lifetime purchase.