Online EMOM Calculator


Our EMOM calculator integrates data collected from tens of thousands of users across our database with contemporary scientific research and is in line with the position stands of leaders in the fitness industry such as the NSCA and ACSM.

Training weight is prescribed based on a known relationship between your 1RM and the weight you can lift while training at a given intensity. The most optimal training rep number is prescribed based on known rep speed, optimal recovery time, movement type, and the maximum number of reps you can safely complete at a given intensity. Based on the interplay of these variables, the calculator will determine how many reps you should perform for a given bout. It will reactively prioritize recovery time or increase set difficulty depending on what is most helpful for a given bout.

The calculator will also calculate the ideal training duration based on the intensity of your workout. Large bodies of scientific evidence support that there is an inverse relationship between training intensity and duration. Our calculator preemptively takes advantage of this relationship to ensure that you don’t train too long when training with heavier weights.


  1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
  2. Pescatello, L. S., Riebe, D., & Thompson, P. D. (Eds.). (2014). ACSM’s guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.
  3. Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness. Sports medicine35(10), 841-851.
  4. Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine45(4), 577-585.
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