Every move gets a rep target. Start the set when the interval starts, finish your reps, and whatever time is left is yours to rest. Intervals One shows the target, calls the next one before it starts and keeps every interval on time.
EMOM stands for every minute on the minute. Each interval starts with a set number of reps, such as 10 kettlebell swings. Do them, and whatever's left of the interval is your rest. When the next interval starts, you go again.
The name says a minute, but the idea works at any length: every 45 seconds for lighter, faster sets, or every two or three minutes for heavier ones. What makes it an EMOM is the fixed rep target. That's the difference from AMRAP, where you do as many reps as you can until the interval ends.
The clock sets the pace, not you. Finish in 40 seconds and you get 20 to recover; take 55 and you get five. That keeps every set honest, and shows your progress: when the reps start to fill the whole interval, you've found your limit.
These numbers give the workout playing on the phone above: four moves, a minute each, three times through.
Pro also includes ready-made EMOMs: EMOM Bodyweight Foundation, EMOM Full Body Blast and EMOM Strength & Skill. Without Pro, you can still run the same timings on the free Simple screen; you'll just need to remember your reps.
Choose targets you can finish with some of the interval to spare. If a set starts taking the whole interval, lower the target.
Four moves, a minute each, three times through with a minute between cycles. It's the shape of the EMOM Bodyweight Foundation preset.
A faster EMOM with shorter intervals and smaller sets, alternating two moves. Less rest per set, so it stays brisk.
Two hard, technical moves alternating every minute, nine times through with a 90-second recovery between rounds. Built for strength, not speed.
Every minute on the minute. You do a set number of reps at the start of each interval and rest for whatever time is left before the next one.
No. A minute is the classic, but the same idea works every 45 seconds, every two minutes, or any interval you like. In Intervals One, just set Work to that length and Rest to zero.
In an EMOM each move has a fixed rep target, and you rest once you've hit it. In an AMRAP you do as many reps as you can until the interval ends. In Intervals One, every move is AMRAP until you give it a rep target.
The next interval starts anyway, so the target or the weight is too high. Lower it until you finish each set with at least a few seconds to spare.
No. With Pro, Intervals One shows your rep target on screen and can announce it before each interval. Doing and counting the reps is up to you.
You can run the timing on the free Simple screen: set your interval as Work and Rest to zero. Rep targets, shown and announced for each move, and the EMOM presets need Pro.
Download Intervals One, set your interval and your targets, and press start.