Free onlineFor Time Timer
For Time means a fixed amount of work, done as fast as possible. Set a time cap, or pick No cap and the clock counts up until you pause it. In the Evox app, your time goes to your history next to your previous attempts at Fran, Grace or Helen.
15:00
This timer, on your wrist
Here you have to keep the tab open and the phone in your hand. In Evox the WOD runs from your Apple Watch: the active block shows large and transitions buzz at the right moment.
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Timer free, in your browser, no account. The app is free to download.
Built for Racing the Clock
A fixed workload, a clock, and nothing else on screen
Time Cap or No Cap
Set a cap in 1-minute steps, or choose No cap and the clock counts up from zero until you pause it.
Audio Cues
With a cap set, short beeps mark the last three seconds and a higher beep marks the cap. Mute it in one tap.
Big Clock
Large digits you can read from the rower or the pull-up bar, with a progress bar toward the cap.
Benchmark History in the App
In the Evox app, with no account, your times are saved and your PRs are detected automatically, so a Fran retest shows the gap.
For Time: Race Against the Clock
The classic workout format where speed is everything
Benchmark Workouts
Fran, Grace, Isabel, Helen. Run the same benchmark a few months apart and compare the two times.
Competition Prep
Train under a time cap before a competition to learn when to push and when to break up the reps.
Daily WODs
Time your daily workouts and track progress. Even without a benchmark, timing creates accountability.
Race the Clock in 3 Steps
The timer above opens on For Time. Set the cap and go.
Set Your Time Cap
Use the minus and plus buttons to set the cap in 1-minute steps, or go down to No cap for an open-ended run.
Press Start
Put the phone where you can see it. With a cap, short beeps warn you in the last three seconds.
Pause at the Last Rep
With No cap, the clock shows your finish time. To keep it, log it in the Evox app, where it lands in your history.
For Time Timer FAQ
Questions about For Time workouts
Still have questions?
Contact us →For Time Workouts Explained: How to Race the Clock in CrossFit
For Time is the simplest format in CrossFit: a prescribed amount of work, a running clock, and one goal, finishing as fast as possible. From benchmarks like Fran and Grace to competition events, it tests intensity, pacing and how well you handle discomfort. Here is how it works and how to get a better score.
How For Time Workouts Work
A For Time workout gives you a specific list of exercises and reps, then starts the clock. You complete all the work as fast as you can, and your score is your finish time. Most For Time workouts also include a time cap: a maximum duration after which you stop even if the work is not done. In that case, your score is the cap plus the reps you did not finish. The key difference from AMRAP is that in For Time the volume is fixed and the time varies, whereas in an AMRAP the time is fixed and the volume varies. That makes For Time scores easy to compare from one attempt to the next.
Famous For Time Benchmark WODs You Should Know
CrossFit's Girl WODs are the most famous For Time benchmarks. Fran (21-15-9 thrusters and pull-ups) is the classic short test. Grace (30 clean and jerks at 135/95 lb) is a pure barbell sprint. Helen (three rounds of a 400 m run, 21 kettlebell swings and 12 pull-ups) blends running, hip hinge power and gymnastics. Isabel (30 snatches at 135/95 lb) rewards technique under fatigue. Diane (21-15-9 deadlifts at 225/155 lb and handstand push-ups) tests strength and inversions. Hero WODs like Murph and DT stretch the time domain with heavy volume. Each one tests something different, and retesting them over months shows progress that random workouts can't.
Pacing Strategy: How to Get Your Best For Time Score
Going all out from the first rep rarely gives your fastest time. The right strategy depends on the length of the workout. For short workouts under 5 minutes like Fran or Grace, go close to max from the start, with rep breaks planned in advance. Decide before you begin exactly where you will break: in Fran you might plan 21 unbroken thrusters, pull-ups in 15 then 6, 15 unbroken thrusters, pull-ups in 10 then 5, then 9 unbroken of each. For workouts between 8 and 15 minutes, start at a pace you can hold and aim for even round times. For long workouts like Murph, a conservative start pays off. The athletes who win are rarely the ones who start fastest, they are the ones who slow down the least.
Training Tips to Improve Your For Time Performance
Getting faster at For Time workouts comes down to three things: movement efficiency, aerobic capacity and transitions. Efficiency means each rep wastes as little energy as possible: kipping pull-ups, cycling the barbell with a steady rhythm, solid hip mechanics on thrusters and cleans. Aerobic capacity decides how long you can hold a high output; build it with longer EMOMs, steady rowing and monostructural intervals. Transitions are the hidden time thief. The seconds spent staring at the bar, chalking up or adjusting a belt add up fast. Touch the bar as soon as you walk up, chalk before you need it, and find a cue that sends you back to work after each break. Logging each attempt in Evox lets you compare your times and see whether the work pays off.
Beat Your PR Today
Fran, Grace, Helen: run the clock here, then log your time in Evox to see it next to your previous attempts.