What is this?
EMOM stands for Every Minute On the Minute. In an EMOM section, the client performs a prescribed amount of work at the start of each minute. Whatever time remains in that minute is used for rest. When the next minute begins, the client starts the next set of work. The default configuration is 60-second intervals for 10 minutes total, but both values are fully customizable.
Why is it useful?
- Built-in work-to-rest ratio that adjusts naturally to the client's fitness level
- Faster clients get more rest; slower clients are pushed to work harder
- Excellent for skill development, as it provides consistent practice with adequate recovery
- Easy to program progressive overload by increasing reps or weight across weeks
- Keeps sessions time-efficient with a clear start and end
Step-by-Step Guide
Creating an EMOM Section
- Open the Workout Builder from a program, client training tab, or library.
- Click Add Section.
- Select EMOM as the section type.
- Give the section a name (e.g., "10-Min EMOM: Power Cleans").
[Screenshot: section type selector with EMOM highlighted]
Configuring the EMOM
After selecting EMOM, two configuration fields appear:
- Interval Duration - The length of each interval in seconds (default: 60 seconds).
- Total Duration - The total time for the EMOM in minutes (default: 10 minutes).
You can adjust both values. For example, set 90-second intervals for 12 minutes if you need longer work periods.
[Screenshot: EMOM section header showing interval duration and total duration fields]
Adding Exercises
- Click the + button to add exercises from the library.
- Set the target reps for each exercise per interval.
- You can assign different exercises to alternating minutes or keep the same exercises each minute.
Common EMOM Formats
Single Exercise EMOM:
- Every minute: 5 Power Cleans at 70kg
- Total: 10 minutes (10 sets of 5)
Alternating EMOM:
- Odd minutes: 8 Push-Ups
- Even minutes: 10 Kettlebell Swings
- Total: 10 minutes (5 rounds of each)
Rotating EMOM:
- Minute 1: 12 Cal Row
- Minute 2: 10 Burpees
- Minute 3: 8 Dumbbell Snatches
- Repeat for 12 minutes
[Screenshot: EMOM section with alternating exercises configured for odd and even minutes]
How Clients Execute an EMOM
When the client starts the EMOM in the mobile app:
- A timer begins counting the first interval.
- The client performs the prescribed work as quickly as possible with good form.
- The remaining time in the interval is rest.
- When the next interval starts, the client begins the next set of work.
- This continues until the total duration is reached.
Things to Note
- If the client cannot finish the prescribed work within the interval, the EMOM is too heavy or the rep count is too high. Adjust accordingly.
- The default 60-second interval and 10-minute total are starting points. Customize them to fit the training goal.
- EMOM sections pair well with skill-based movements where consistent, spaced practice is beneficial.
- You can use EMOM sections alongside other section types in the same workout.
FAQs
What if the prescribed work takes the entire minute?
That means there is no rest, which defeats the purpose. Aim for the work to take roughly 30-40 seconds, leaving 20-30 seconds of rest per interval.
Can I change the interval length to something other than 60 seconds?
Yes. The interval duration is fully customizable. You can set it to 45 seconds, 90 seconds, or any value that suits your programming.
Is EMOM good for beginners?
Yes, as long as the work is appropriately scaled. EMOM is self-pacing: if a beginner takes longer to complete the reps, they simply get less rest, which provides a natural intensity cap.
Can I combine EMOM with other section types in one workout?
Yes. A common structure is a Regular section for strength work followed by an EMOM section for conditioning.