Help · Cardio and circuits

EMOM, Tabata and Intervals

EMOM, Tabata and Intervals are timed circuits. EMOM is steady work every minute, Tabata is short all-out rounds, and Intervals is a ladder of work and rest with Tabata at the top. Each one opens on a setup your plan has already filled in, so you can press Start or change one thing.

Where to find them

On Today, open Adjust today, then Other workouts, and pick EMOM, Tabata or Intervals.
On the Plan, open a day, tap Choose a session and look under Circuits and intervals.

Tabata and Intervals are all-out work, so they open after you answer the health questions. EMOM does not need them.

EMOM: every minute on the minute

At the start of each minute you do a set number of reps, then rest for whatever is left of that minute.

Choose your movements. They take turns, one per minute.
Set the reps for each, and the weight for a weighted movement.
Set the Minutes, from 8 to 20. The rest minute option is in the same row.
Tap Start. A five-minute warm-up runs first.
Tap Done this round each minute when you finish the set.

A 12-minute EMOM with its warm-up takes 17 minutes. Above Start, the setup says what it counts as, for example "Counts as strength and 12 minutes of cardio".

How it moves on. Your Done taps tell your plan how much rest you got. Plenty of rest each minute adds a rep next time, and minutes that run over hold the count or take a rep off. When the reps reach the top of the range, a weighted movement moves to the next weight you own, and a bodyweight movement is offered a harder version. If you did not tap Done this round, the finish card asks How much rest did you get each minute? instead.

Tabata

Eight rounds of 20 seconds as hard as you can, with 10 seconds of rest. It starts with a five-minute warm-up and ends with two easy minutes, 11 minutes in all.

The setup opens on the movement your plan recommends for your equipment. Swap shows only movements that suit an all-out effort. You can add a second movement that alternates with the first.

At the end, enter your fewest reps in a round, or tap Didn't track it, and answer Did your form hold to the end? Your reps are meant to fade by round 8, so fading never counts against you. When your form holds and your weakest round keeps up, the next weight or a harder version is offered.

Intervals

Eight rounds on a Timing row of steps: 30/30, 30/20, 40/20 and Tabata (seconds of work, then rest). Your plan picks your step, and you can open any step. Each runs with a five-minute warm-up and a two-minute cool-down, about 15 minutes in all.

At the end, check the number for each movement and answer Could you have done another round? When your answers say you had more in you, you move up a step.

During any circuit

The clock is green with GO while you work and a dark gray with REST while you rest. Ten seconds before each change, it tells you what is next.
Pause and End sit under the clock. A session ended early or paused does not count toward moving up; the next one stays the same.
On all-out sessions, one line reads "Chest pain, faintness or feeling unwell: stop now."

Saving your results

The finish card is Save your results. Every circuit also asks How was your breathing?: Could talk, Short sentences or Out of breath. It is optional, and it sets how your minutes count toward your week's cardio (see Easy, brisk and hard). If something hurt, tick Something hurt. Then tap Finish and save session.

A circuit built from strength movements, such as squats, push-ups or swings, counts as strength as well as cardio. While your week is short on easy cardio, the finish page offers Add easy cardio.

Like a setup? Tap Save as a preset to start it again in one tap.

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