For Time

For Time is the classic CrossFit test format: you’re given a workout with prescribed exercises and reps, and your goal is to finish as fast as possible. Your score is the total time it took. It’s simple, competitive, and one of the best ways to measure fitness over time.

Why use For Time?

For Time workouts produce a single, comparable score — your finishing time. This makes them perfect for benchmarking. If you did “Fran” in 5:42 three months ago and today you finished in 4:58, that’s clear, measurable progress. The format also rewards strategy: knowing when to push, when to rest, and how to break up movements efficiently is just as important as raw fitness.

How to set up a For Time workout in PT Tracker

Tap New Workout and select Functional / CrossFit.
Choose For Time as the timer type.
Add exercises with their prescribed reps and weights. For descending or ascending rep schemes (like 21-15-9), add each round as a separate block.
Optionally set a time cap — a maximum time limit after which the workout ends regardless of completion.
Tap Start. The count-up timer begins. Check off each exercise or block as you complete it.
When you finish the final rep, tap Stop. Your finishing time is recorded.
If you hit the time cap before finishing, PT Tracker records how far you got (e.g. “TC+12 reps into round 2”).

Scaling options

Not every athlete can do the prescribed (RX) weights and movements. PT Tracker lets you:

Adjust weights — Log the actual weight you used. The app tracks both your scaled weight and the RX target.
Swap movements — Use the exercise swap feature to substitute movements (e.g. ring rows instead of pull-ups).
Note your scale — Tag a workout as RX, Scaled, or a custom level so you can filter and compare like-for-like results.

Named benchmark WODs

PT Tracker includes a library of classic CrossFit benchmark workouts — the “Girls” (Fran, Grace, Helen, etc.) and “Hero” WODs (Murph, DT, Nate, etc.). Select one from the library and the exercises, reps, and RX weights are pre-filled. Just tap Start and go.

Fran — 21-15-9: thrusters (43 kg) and pull-ups Grace — 30 clean and jerks for time (61 kg) Helen — 3 rounds: 400 m run, 21 kettlebell swings (24 kg), 12 pull-ups Murph — 1 mile run, 100 pull-ups, 200 press-ups, 300 air squats, 1 mile run (with a 9 kg vest)

Tips and common mistakes

Have a plan. Before you start, decide how you’ll break up the reps. Going unbroken in round one and then staring at the bar for 30 seconds in round two is slower than steady sets throughout.
Don’t ignore the time cap. If a workout has a 20-minute cap and you’re nowhere near finishing at 15 minutes, it’s a sign to scale next time.
Record everything. Log the weights you actually used, not just the RX target. Honest data leads to better training decisions.
Transition quickly. Seconds lost between movements compound across a workout. Set up your equipment before you start so transitions are seamless.

Who it’s for

For Time workouts are best for intermediate to advanced athletes who have solid technique across common movements. Beginners can absolutely do For Time workouts, but should scale aggressively and focus on completing the work safely rather than chasing a fast time. The format shines for anyone who wants clear benchmarks to measure progress.

See also: AMRAP for time-capped open-ended workouts, or Circuits for structured round-based training.