What does a tempo like '2-1-2-1' mean?

Each number represents seconds for one phase of the rep, in order: eccentric (lowering), pause at the bottom, concentric (lifting), and pause at the top.

Why does time under tension matter?

Longer time under tension per set is associated with greater muscle growth stimulus in many training approaches, making tempo prescriptions a tool for targeting hypertrophy specifically.

Rep Tempo Time Calculator

Calculate the total time a set will take based on a prescribed lifting tempo (eccentric, pause, concentric, pause phases in seconds) and the number of reps, giving you total time-under-tension for the set.

Inputs

Results

Total Set Time: 120 seconds
Seconds Per Rep: 6 seconds

Try an example

Formula

Total Time = (Eccentric + Pause + Concentric + Pause) × Reps

Learn How This Works

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