EMOM
EMOM Timer
Every Minute On the Minute. A new round starts each minute, and whatever time you save by working faster becomes your rest. Set the rounds and go.
Keep this tab open. The screen stays awake while the timer runs.
How to Program an EMOM
EMOM inverts the usual relationship between work and rest: your rest is whatever is left of the minute. Finish a set in 25 seconds and you get 35 seconds back. Take 45 seconds and you only get 15. That built-in pressure is what makes it effective for conditioning and unsuitable for heavy strength work.
| Goal | Load | Work per round | Duration |
|---|---|---|---|
| Skill practice | 50 to 60% 1RM | 15 to 20s | 10 to 15 min |
| Volume accumulation | 60 to 70% 1RM | 25 to 35s | 8 to 12 min |
| Conditioning | Light or bodyweight | 35 to 45s | 15 to 20 min |
The rule of thumb: if you are still working when the next minute begins, reduce the load or the reps. For how EMOM compares against conventional rest for strength, seeEMOM vs timed rest sets, and model the trade-off with theEMOM comparator.
Frequently Asked Questions
What does EMOM mean?
Every Minute On the Minute. You begin a set at the start of each minute and rest for whatever time is left once the work is done. A set that takes 25 seconds leaves 35 seconds of rest, so the faster you work, the more you recover.
How many rounds should an EMOM be?
Ten to twenty minutes is standard for conditioning. For strength-biased EMOM work with heavier loads, keep it under ten minutes, because fatigue accumulates quickly when rest shrinks as the work slows.
Is EMOM good for building strength?
It is better for skill practice and accumulating volume at submaximal loads than for maximal strength. Because rest is capped by the minute, heavy sets leave too little recovery, and research on heavy EMOM work shows meaningfully lower total volume than traditional rest periods.
What weight should I use for EMOM?
Generally below 70% of your one-rep max, with a rep count that finishes in about 30 to 40 seconds. If you are still working when the next minute starts, the load or the reps are too high.