Starter 5 rounds
- 0110 bodyweight squats
- 025 knee push-ups
- 0310 crunches
5 rounds for time, cap 12 minutes. Steady pace, clean reps.
AFAP timer
A free online AFAP timer for “for time” workouts. Press Start, get through the work as fast as you can, tap Lap after every round and Finish after the last one. Your total time and round splits stay on screen.
FitHackAFAP
For time0:00ReadyNo time cap
Time cap
Off
Get the full timer in FitHackTabata, EMOM, AMRAP, AFAP + guided workoutsGet the app →The format
What is AFAP?
AFAP stands for “as fast as possible”. You get a fixed amount of work, for example 5 rounds of a short circuit, and the goal is to finish it in the shortest time. In CrossFit the same idea is called “for time”.
Your score is your finishing time. Because the work stays the same, AFAP is an easy way to measure progress: repeat the workout in a few weeks and try to beat your time.
Many AFAP workouts have a time cap, for example 15 or 20 minutes. If you are not done when the cap is reached, the workout stops and you note how far you got. The cap keeps the session safe and the intensity high.
Step by step
How to use this timer
- 1Warm up for 5 minutes and write down your workout, for example 5 rounds of 10 squats, 10 push-ups and 10 sit-ups.
- 2Choose No cap for a simple stopwatch, or set a time cap (Cap 10, Cap 20 or your own).
- 3Press Start. After a 3-second countdown the clock starts counting up.
- 4Tap “Lap · round done” after each round to record your split, so you can see where you slowed down.
- 5On the last round, just tap Finish the moment you complete the last rep: it counts as the final round. If you set a cap, the timer stops by itself when it is reached.
No equipment
AFAP workouts to try
Three bodyweight workouts to do for time at home. Tap Lap after each round and write down your finishing time.
Ladder 50-40-30
- 0150 · 40 · 30 jumping jacks
- 0225 · 20 · 15 air squats
- 0315 · 12 · 9 push-ups
Do the first column, then the second, then the third. Cap 15 minutes.
The hundred
- 01100 mountain climbers
- 0275 sit-ups
- 0350 jump squats
- 0425 burpees
Split the reps any way you like. Cap 20 minutes.
New to high-intensity training? Choose a cap, go at a pace you can sustain and talk to a doctor if you have any health concerns.
FAQ
AFAP questions
All timers, plus video-guided workouts, are also in the free FitHack app.
What does AFAP mean?
AFAP means “as fast as possible”. You complete a fixed amount of work and your score is the time it took. In CrossFit this is called a workout “for time”.
What is a time cap?
A time cap is the maximum time allowed for the workout, for example 15 minutes. If you are not finished when it is reached, you stop and write down how many rounds or reps you completed. Set it with the Time cap control or choose No cap for an open stopwatch.
What are round splits for?
Every time you tap Lap, the timer saves how long that round took. After the workout you can see your splits and spot where you slowed down, which helps you pace the next attempt.
What is the difference between AFAP and AMRAP?
In AFAP the work is fixed and the time is your score. In AMRAP the time is fixed and the number of rounds you complete is your score.
How should I pace an AFAP workout?
Start a bit slower than you think you need to and keep your reps clean. Most people lose the most time by going out too fast and needing long breaks later. Use your splits to keep rounds even.
Does the timer have sound, and does it work on my phone?
Yes. It beeps at the start, gives a double beep 1 minute before the cap and a triple beep when you finish or hit the cap. On phones it also vibrates where supported and keeps the screen on while running. No sign-up needed.
More free timers
Tabata timerFree online Tabata timer: 20 seconds work, 10 seconds rest, 8 rounds.Interval timerFree online interval timer: set your own work, rest and rounds.EMOM timerFree online EMOM timer with sound: a new round every minute, 3-2-1 beeps, round counter.AMRAP timerFree online AMRAP timer: set 5 to 60 minutes, count your rounds with one tap, get a 1-minute warning and a final beep.
Beat your time
with FitHack.
Get every workout timer plus video-guided exercises, ready HIIT workouts and a workout diary. Free to download.
Scan with your
phone camera