Measure your workout with a For Time timer

Set a cap and start the clock

1. Choose For Time.
2. Set the time cap prescribed for your session.
3. Add the workout details so the task stays with the timer.
4. Check the count-in and start when ready.
5. Finish the timer when the task is complete, then save the result you want to keep.

Example: finish the task within 15 minutes

Set a 15-minute cap for the prescribed workout. If you finish at 11:42, that elapsed time is your result. If the cap arrives first, record the work completed instead of treating the cap as a completed-task time.

Use notes to explain any scaling or changes so your future comparisons have context. GRIT stores the result you save locally in History.

A cap is different from a work interval

A time cap limits how long the task may run. It does not prescribe alternating work and rest. For repeated work/recovery sets, choose Intervals; for a fixed continuous work window, choose AMRAP.

Keep a useful record

Record the workout name, result and relevant notes consistently. If you change the load, movement or prescription, keep that difference visible in your saved result. Optional Apple Health matching can attach available nearby workout information; it is not required to use the clock.

Write a capped result you can compare later

Suppose your programme prescribes five rounds with a 20-minute cap. Set For Time to 20:00 and add the five-round prescription. A completed attempt at 16:05 gets a finish-time result of 16:05. An unfinished attempt needs a different record: for example, “20:00 cap; 4 rounds + 8 reps; scaled”, with the actual scaling written in your result notes.

Keep the original prescription, cap and movement order with the result so “8 reps” has meaning next time. Comparing 4 rounds + 8 reps against 4 rounds + 12 reps is useful only when the task and counting convention match.