Beyond the Stopwatch: The Flaws in Time-Based Workouts and How to Optimize Your Training

Time-based workouts have skyrocketed in popularity, driven by the rise of fitness trends like CrossFit, F45, and other group training programs. The appeal is clear—high-intensity, fast-paced sessions that challenge you to push your limits, all in a short amount of time. However, as a trainer with 17 years of personal fitness experience, 7 years as a personal trainer, and 5 years leading group classes at F45, I’ve witnessed the downsides of prioritizing speed and time over proper form, safety, and effectiveness.

If your goal is long-term progress, strength, and overall fitness, it might be time to challenge the stopwatch culture and shift toward a more intentional, personalized approach.

The Flaws of Time-Based Workouts

1. Speed Over Form = A Shortcut to Injury

When workouts are dictated by time, the focus often shifts from quality to quantity. Participants are encouraged to complete as many reps as possible within a set period, which frequently leads to compromised form. Fatigue becomes the enemy of proper technique, and poor mechanics can result in both acute and chronic injuries.

What you measure is what you value. By prioritizing speed, participants end up rushing through exercises rather than engaging muscles properly. For most individuals—especially beginners—slowing down is essential to master proper technique and fully activate the targeted muscle groups.

2. Ignoring Individual Differences

Time-based workouts tend to adopt a "one-size-fits-all" approach, failing to account for individual fitness levels, goals, or recovery needs. Factors like experience, energy levels, and even daily variability mean each participant has a unique capacity for volume and intensity. Listening to your body will always yield better results than following a clock.

While time-based methods may work for group settings, they alienate those who struggle to keep up and can push others beyond safe limits. This lack of personalization can result in frustration, injury, or burnout.

3. Compromised Exercise Effectiveness

Racing against the clock often leads to incomplete sets and improper execution, reducing the overall effectiveness of the workout. Research supports the idea that leaving 1–3 reps in reserve (RIR) is optimal for building strength and muscle. Blindly chasing a timer can leave participants unnecessarily exhausted or working below the intensity needed for meaningful progress.

The purpose of a workout is not to burn a few extra calories at the expense of recovery or joint health. The goal should always be progressive overload, focusing on gradual, intentional improvements rather than mindless exhaustion.

4. Fostering an Unhealthy Competitive Environment

Time-based workouts, particularly in high-intensity settings like CrossFit, often create an overly competitive atmosphere. Participants may push themselves beyond safe limits just to "win" or beat the clock. This ego-driven mindset detracts from what truly matters—progressing at your own pace and prioritizing the quality of each movement.

Competition isn’t inherently bad, but it should be directed toward mastering techniques, improving form, or gradually increasing resistance, rather than chasing arbitrary time metrics.

5. Neglecting Rest and Recovery

One significant downside of time-based workouts is the lack of adequate rest between sets. Participants often feel pressured to start the next round before they’ve fully recovered, leading to diminished performance and increased risk of fatigue over the course of the session. Honoring your recovery needs is crucial for both short-term performance and long-term progress.

Additionally, many time-based programs rely on arbitrary intervals, such as 40 seconds of work followed by 20 seconds of rest, or slightly tweaked versions like 35 seconds of work and 25 seconds of rest. These fixed time structures often fail to align with the demands of the exercise or the participant's needs. Proper rest periods can vary greatly—ranging from 30 seconds to 3 minutes—depending on the type of workout and the specific movement being performed.

For example, circuit-style training mislabeled as "strength training" often turns into cardio with weights, missing the core principles of true strength development. Effective programming should adapt rest intervals and exercise intensity based on the workout’s goals, ensuring participants can perform at their best.

Final Thoughts

While time-based workouts may simplify programming and appeal to those seeking high-energy sessions, they come with significant drawbacks. From compromised form and effectiveness to inadequate recovery and a lack of personalization, these practices often prioritize convenience over results. True progress lies in intentional, well-structured training that respects individual needs and focuses on long-term improvement.

Why "Reps Over Time" Is Better

Repetition-based training offers numerous benefits over time-based approaches:

• Customization: Reps allow for better adaptation to individual goals, fitness levels, and recovery needs. With reps, you can modify the intensity, volume, and rest intervals based on personal capacity.

• Progressive Overload: Tracking reps and gradually increasing them ensures steady, measurable improvement in strength and fitness.

• Quality Control: Reps encourage controlled, deliberate movements, allowing for tempo manipulation (e.g., 3-second negatives) that enhance muscle engagement and promote safer workouts.

• Long-Term Sustainability: By focusing on form and quality, repetition-based training results in fewer injuries, better recovery, and sustainable progress.

• Accurate Tracking: Instead of rushing through movements, you can quantify progress by counting reps or evaluating constant improvements in form and strength.

How to Fix Time-Based Workouts

1. Prioritize Form Over Speed

Encourage participants to slow down, control their movements, and engage the target muscles properly. Remind them that it’s not a race—quality trumps quantity every time.

2. Incorporate Rep Ranges in Group Settings

For group classes, consider using a rep range within a time frame. For instance, I created an EMOM (Every Minute on the Minute) structure with progressive rep ranges (e.g., 4-6 reps for single-limb movements, 6-8 reps for bilateral exercises) and slower tempos (e.g., 3-second negatives, 1-second pauses). This ensures sufficient rest while challenging participants to maintain proper form.

Most people initially think this method is “too easy.” By the end of the first exercise, they realize it’s far tougher—and more effective—than traditional time-based sets.

3. Advocate for Rest

Encourage taking adequate rest between sets. If you’re in a group setting, give people permission to tap out when needed, without shame. A well-rested participant performs better and progresses faster over time.

4. Track Progress Through Reps

Promote tracking the number of repetitions rather than focusing on time. Whether it’s adding an extra rep in the next session or improving tempo, this approach builds consistency and measurable improvement.

5. Provide Personalization Even in Groups

Great group trainers should strive to meet individual needs even in a class setting. While the clock can simplify logistics, it doesn’t replace good coaching. Work with participants to ensure they’re progressing, managing intensity, and prioritizing safety.

Addressing Common Counterarguments

"But competition motivates people and builds camaraderie."

Competition is great—when it’s directed at mastering form, improving movement quality, or lifting heavier weights safely. We can foster camaraderie while still prioritizing the wellbeing and progress of each individual.

"Time-based workouts are a clear measure of progress."

Progress can also be tracked through improved technique, increased reps, or heavier lifts. Quantifiable doesn’t mean effective—ask yourself if speed is worth sacrificing form and safety.

"They’re efficient for group settings."

Efficiency doesn’t mean effectiveness. By introducing flexible, structured approaches that emphasize reps and rest, you can achieve both.

"But time-based workouts are versatile and quick."

Quick results aren’t necessarily good results. Taking the time to focus on quality, recovery, and individual progress ensures safer, longer-lasting outcomes.

A Personal Dream for Change

After years at F45, I’ve seen the pitfalls of group HIIT training firsthand. It’s not aligned with how I train myself or how I’d train others for more than a few weeks. My dream is for group classes to shift toward training that feels more like traditional strength-based programs, with personalization at the core.

Fitness isn’t just about burning calories—it’s about improving strength, mobility, and quality of life. A focus on reps over time can revolutionize the way we approach group training, benefiting both individuals and the industry as a whole.

Fitness for the Long Run

If you’re chasing the clock, it’s time to rethink your priorities. By shifting your focus to intentional, repetition-based training, you’ll build strength, improve form, and avoid injury—all while making consistent, sustainable progress.

Whether you’re a CrossFit enthusiast or a coach looking to refine group training programs, going “beyond the stopwatch” could be the key to unlocking long-term success.

Stay strong and keep training smart!