WOD timer

A WOD, short for workout of the day, is the daily session in many functional fitness gyms. Almost every WOD runs on one of four clocks: For Time, EMOM, AMRAP or Tabata. Cero can run all four, so you can follow the whiteboard without a gym clock.

Format	How it works	In Cero
For Time	Finish the work as fast as you can. Your time is your score.	The Rounds for time template, with open intervals
EMOM	Start a set at the top of every minute and rest for what’s left of it.	The EMOM (1–3 min) template
AMRAP	As many rounds as possible before the clock runs out.	One long interval, or the countdown
Tabata	20 seconds of work and 10 of rest, 8 times.	The Tabata (20/10) template

For Time workouts

A For Time workout has no fixed length: you finish the work, and the clock tells you how long it took. In Cero’s advanced timer an interval can be Open: it has no fixed duration and moves on when you tap Done, so every round gets its own split. The Rounds for time template adds the rounds for you, with rest between them if you want it.

If the workout has a time cap, such as 15 minutes, use a timed interval of that length instead of an open one. An interval can last up to 30 minutes, and Cero shows what’s left.

EMOM, AMRAP and Tabata

• EMOM: the EMOM (1–3 min) template adds one interval per round, each 1, 2 or 3 minutes long. Read more in the EMOM timer.
• AMRAP: one interval of 10 to 20 minutes, or the countdown. See the AMRAP timer.
• Tabata: the Tabata (20/10) template adds rounds of 20 seconds of work and 10 of rest. See the Tabata timer.

A whole class in one timer

A typical class has a warm-up, a strength part and a conditioning piece. In the advanced timer they can all go in one timer, each interval with its own name, color and icon, so the screen always shows what comes next. Save it to run again, or share it with your gym as a Cero file or a QR code.

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