The PerfectFor Time Timer
Race against the clock. Set your time cap and finish as fast as possible. As a quick timer or in a full session with camera and PR tracking. Perfect for Fran, Grace and Isabel.
Built for Racing the Clock
Complete your workout as fast as possible with precise timing
Countdown Timer
Large, clear countdown display shows your remaining time. Know exactly how much time you have to finish the workout.
Time Cap Support
Set a maximum time limit for your workout. Get alerts as you approach the cap so you can push the pace.
Split Times
Mark splits during your workout to track pace and identify where you can improve on future attempts.
Benchmark Tracking
Save your times for benchmark workouts and track your progress. See your improvement over weeks and months.
For Time: Race Against the Clock
The classic workout format where speed is everything
Benchmark Workouts
Classic CrossFit benchmarks like Fran, Grace, Isabel, and Helen. Track your times and chase PRs.
Competition Prep
Practice under time pressure before competitions. Learn to pace yourself and push when it counts.
Daily WODs
Time your daily workouts and track progress. Even without a benchmark, timing creates accountability.
Race the Clock in 3 Steps
Load the workout, set a cap, and give everything you've got.
Load the Workout
Type the movements and reps, snap a photo from the whiteboard, or pick a benchmark like Fran or Grace from the library.
Set Your Time Cap
Add a maximum time limit. You'll get audio warnings as the cap approaches so you can push the pace.
Race to the Finish
The countdown runs while you sprint through the work. Your finish time is recorded automatically for future comparison.
For Time Timer FAQ
Questions about For Time workouts
Still have questions?
Contact us →For Time Workouts Explained: The Complete Guide to Racing the Clock in CrossFit
For Time is the purest expression of competitive fitness: a prescribed amount of work, a running clock, and one goal — finish as fast as possible. From the legendary benchmark WODs like Fran and Grace to CrossFit Games events, For Time workouts test raw intensity, strategic pacing, and mental grit. This guide covers everything you need to dominate your next For Time effort.
How For Time Workouts Work: Countdown vs Count-Up
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. Your score is your finish time. Most For Time workouts also include a time cap — a maximum duration after which you must stop even if the work is not complete. In that case, your score becomes the time cap plus the remaining reps you did not finish. There are two timing approaches: count-up starts at zero and records your finish time, while countdown starts at the time cap and races toward zero. Both work, but countdown creates urgency as you watch seconds disappear. EVOX supports both modes and lets you set any time cap. The key difference from AMRAP is that in For Time workouts the volume is fixed and the time is variable, whereas in AMRAPs the time is fixed and the volume is variable. This makes For Time scores directly comparable across athletes of different fitness levels.
Famous For Time Benchmark WODs You Should Know
CrossFit's Girl WODs are the most well-known For Time benchmarks. Fran — 21-15-9 thrusters and pull-ups — is the ultimate test of fitness speed, with elite times under 2 minutes. Grace — 30 clean and jerks at 135/95 lb — is a pure barbell sprint where top athletes finish in under 90 seconds. Helen — three rounds of a 400m run, 21 kettlebell swings, and 12 pull-ups — blends running, hip hinge power, and gymnastics. Isabel — 30 snatches at 135/95 lb — rewards technical proficiency under fatigue. Diane — 21-15-9 deadlifts at 225/155 lb and handstand push-ups — tests brute strength and inversions. Hero WODs like Murph and DT push the time domain to 20-40+ minutes with heavy volume. Each of these benchmarks tests a different fitness quality, and retesting them over months reveals genuine progress in ways that random workouts cannot.
Pacing Strategy: How to Get Your Best For Time Score
Pacing a For Time workout is more complex than simply going as fast as possible from the start. The optimal strategy depends on the time domain and movement demands. For short workouts under 5 minutes like Fran or Grace, the best approach is near-maximal effort from the start with strategic rep breaks planned in advance. Decide before you begin exactly where you will break — for example, in Fran you might plan 21 unbroken thrusters, 15-6 pull-ups, 15 unbroken thrusters, 10-5 pull-ups, 9 unbroken of each. For medium-duration workouts between 8 and 15 minutes, start at 85-90% effort and aim for consistent round times. For long workouts over 15 minutes like Murph, conservative early pacing pays off enormously — the athletes who win are not the ones who start fastest but the ones who slow down the least. Track your split times with EVOX to learn your pacing patterns and make data-driven improvements.
Training Tips to Improve Your For Time Performance
Improving at For Time workouts requires targeting three areas: movement efficiency, aerobic capacity, and transition speed. Movement efficiency means performing each rep with minimal wasted energy — kipping pull-ups instead of strict, cycling barbell movements with a consistent rhythm, and maintaining proper hip mechanics on thrusters and cleans. Aerobic capacity determines how long you can sustain high output; build it with longer EMOM sessions, steady-state rowing, and monostructural intervals. Transition speed is the hidden time thief — the seconds you spend staring at the bar, chalking your hands, or adjusting your belt add up fast. Practice transitions deliberately: touch the bar as soon as you walk up, have your chalk applied before you need it, and develop a mental cue that snaps you back to work after each rest. Recording your For Time workouts in EVOX and reviewing split data helps you identify exactly where time is lost so you can target improvements with precision.
Beat Your PR Today
Fran, Grace, Helen — whatever the workout, EVOX gives you competition-grade timing to chase your best time.