Every work interval is a challenge: as many good reps as you can before the timer moves you on. Intervals One runs every interval, rest and round by voice, so all your attention goes on the next rep.
AMRAP stands for as many reps as possible. Instead of a set number of reps, each work interval is a target to beat: do as many good-form reps as you can until the timer says stop, rest, then go again.
In Intervals One, that's how every move works unless you give it a rep target. It suits almost any interval workout, from a gentle 30/30 bodyweight session to a hard 45/15 circuit, and it makes progress easy to see: count your reps in each interval and try to beat them next time.
You'll also see AMRAP used for as many rounds as possible: one long block, often 10 to 20 minutes, where you work through a short list of moves again and again until time runs out. That works in the app too, as a single long work interval. Want a fixed number of reps instead, with the rest of the interval to recover? That's an EMOM.
The free Simple screen does it, and every move is AMRAP by default. These numbers give four moves, three times through.
Most of Pro's ready-made workouts are AMRAP, from Pure Bodyweight Beginner and Core Foundation Circuit to Bodyweight Challenge. With Pro you can also name each move, so the app calls it before it starts, and switch any move from AMRAP to a rep or effort target.
Good reps only. If your form slips, slow down rather than chase the number.
Equal work and rest, four simple moves. Count your reps in round one, then try to match them in rounds two and three.
Longer intervals and less rest. Four rounds, so you get three chances to beat your first-round numbers.
The long-block version: work through the list again and again for 20 minutes, resting only when you need to. Your score is rounds plus extra reps.
As many reps as possible. You do as many good-form reps as you can in each work interval. It's also used for as many rounds as possible, where you repeat a short list of moves for one long block.
It's the default. Any move without a rep or effort target is AMRAP: do as many reps as you can until the work interval ends. AMRAP workouts are free and unlimited on the Simple screen.
In an AMRAP you do as many reps as you can until the interval ends. In an EMOM each move has a fixed rep target, and whatever's left of the interval is rest.
No. Intervals One times every interval, rest and round. Counting your reps is up to you, so jot them down if you want to beat them next time.
Yes. Set Work to the full time, up to 20 minutes, with Exercises and Rounds both at 1. For longer sessions, run several blocks as rounds with a Round Recovery between them.
Yes, with Pro. Tap Edit next to Exercises and use the picker beside each move to choose a rep target or an effort level instead of AMRAP.
Download Intervals One, set your intervals, and see how many you can do.