Tempo Calculator

Exercise Tempo Calculator

Use this calculator to determine the total time under tension (TUT) and estimated workout duration based on your chosen exercise tempo, reps, and sets. Understanding and controlling tempo can significantly impact your training outcomes, from muscle hypertrophy to strength and endurance.

The lowering or lengthening phase of the lift (e.g., lowering a squat).

The pause at the bottom of the movement (e.g., bottom of a squat or bench press).

The lifting or shortening phase of the muscle (e.g., standing up in a squat).

The pause at the top of the movement (e.g., lockout of a deadlift or top of a pull-up).

Time spent resting between each set.

Results:

Enter your values and click "Calculate Tempo Metrics" to see the results.

function calculateTempo() { var eccentricDuration = parseFloat(document.getElementById('eccentricDuration').value); var bottomHoldDuration = parseFloat(document.getElementById('bottomHoldDuration').value); var concentricDuration = parseFloat(document.getElementById('concentricDuration').value); var topHoldDuration = parseFloat(document.getElementById('topHoldDuration').value); var numReps = parseInt(document.getElementById('numReps').value); var numSets = parseInt(document.getElementById('numSets').value); var restBetweenSets = parseFloat(document.getElementById('restBetweenSets').value); if (isNaN(eccentricDuration) || isNaN(bottomHoldDuration) || isNaN(concentricDuration) || isNaN(topHoldDuration) || isNaN(numReps) || isNaN(numSets) || isNaN(restBetweenSets) || eccentricDuration < 0 || bottomHoldDuration < 0 || concentricDuration < 0 || topHoldDuration < 0 || numReps < 1 || numSets < 1 || restBetweenSets < 0) { document.getElementById('tempoResults').innerHTML = 'Please enter valid positive numbers for all fields.'; return; } var timePerRep = eccentricDuration + bottomHoldDuration + concentricDuration + topHoldDuration; var tutPerSet = timePerRep * numReps; var totalWorkoutTut = tutPerSet * numSets; var totalLiftingTime = totalWorkoutTut; var totalRestTime = (numSets – 1) * restBetweenSets; // Only rest *between* sets, not after the last set. var estimatedTotalWorkoutDuration = totalLiftingTime + totalRestTime; var resultsHtml = '

Tempo Breakdown:

'; resultsHtml += 'Time Per Rep: ' + timePerRep.toFixed(1) + ' seconds'; resultsHtml += 'Time Under Tension (TUT) Per Set: ' + tutPerSet.toFixed(1) + ' seconds'; resultsHtml += 'Total Workout Time Under Tension (TUT): ' + totalWorkoutTut.toFixed(1) + ' seconds (' + (totalWorkoutTut / 60).toFixed(1) + ' minutes)'; resultsHtml += 'Estimated Total Workout Duration (including rest): ' + estimatedTotalWorkoutDuration.toFixed(1) + ' seconds (' + (estimatedTotalWorkoutDuration / 60).toFixed(1) + ' minutes)'; document.getElementById('tempoResults').innerHTML = resultsHtml; } .tempo-calculator-container { font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; background-color: #f9f9f9; padding: 25px; border-radius: 10px; box-shadow: 0 4px 12px rgba(0, 0, 0, 0.1); max-width: 700px; margin: 20px auto; border: 1px solid #e0e0e0; } .tempo-calculator-container h2 { color: #2c3e50; text-align: center; margin-bottom: 20px; font-size: 28px; } .tempo-calculator-container h3 { color: #34495e; margin-top: 25px; margin-bottom: 15px; font-size: 22px; } .tempo-calculator-container p { color: #555; line-height: 1.6; margin-bottom: 10px; } .calculator-form .form-group { margin-bottom: 18px; display: flex; flex-direction: column; } .calculator-form label { font-weight: bold; margin-bottom: 8px; color: #333; font-size: 16px; } .calculator-form input[type="number"] { width: 100%; padding: 12px; border: 1px solid #ccc; border-radius: 6px; font-size: 16px; box-sizing: border-box; transition: border-color 0.3s ease; } .calculator-form input[type="number"]:focus { border-color: #007bff; outline: none; box-shadow: 0 0 5px rgba(0, 123, 255, 0.2); } .calculator-form .input-description { font-size: 13px; color: #777; margin-top: 5px; margin-bottom: 0; } .calculator-form button { background-color: #007bff; color: white; padding: 14px 25px; border: none; border-radius: 6px; cursor: pointer; font-size: 18px; margin-top: 20px; width: 100%; transition: background-color 0.3s ease, transform 0.2s ease; } .calculator-form button:hover { background-color: #0056b3; transform: translateY(-2px); } .calculator-results { background-color: #e9f7ff; border: 1px solid #cce5ff; border-radius: 8px; padding: 20px; margin-top: 30px; } .calculator-results h4 { color: #0056b3; margin-bottom: 15px; font-size: 20px; } .calculator-results p { font-size: 16px; color: #333; margin-bottom: 8px; } .calculator-results p strong { color: #003d80; }

Understanding Exercise Tempo

Exercise tempo refers to the speed at which you perform each phase of a lift. It's typically expressed as a four-digit number, for example, "3-1-1-0". Each digit corresponds to a specific phase of the movement:

  1. First Digit (Eccentric Phase): The time in seconds for the lowering or lengthening phase of the muscle. For a squat, this is how long it takes to descend. For a pull-up, it's how long it takes to lower yourself.
  2. Second Digit (Bottom Hold): The time in seconds you pause at the bottom of the movement. This could be a pause at the bottom of a squat or a bench press.
  3. Third Digit (Concentric Phase): The time in seconds for the lifting or shortening phase of the muscle. For a squat, this is how long it takes to stand up. For a pull-up, it's how long it takes to pull yourself up.
  4. Fourth Digit (Top Hold): The time in seconds you pause at the top of the movement. This might be a brief pause at the lockout of a deadlift or the top of a bicep curl.

Why is Tempo Important?

Manipulating tempo is a powerful tool for customizing your training and achieving specific goals:

  • Muscle Hypertrophy (Growth): Slower eccentric phases (e.g., 3-4 seconds) can increase time under tension (TUT), which is a key driver for muscle growth.
  • Strength: Faster concentric phases (e.g., 1 second or "X" for explosive) can help develop power and strength. Pauses (isometric holds) can also help overcome sticking points.
  • Endurance: Consistent, moderate tempos with minimal rest can improve muscular endurance.
  • Technique & Control: Slower tempos force you to maintain better control throughout the movement, improving form and reducing injury risk.
  • Mind-Muscle Connection: Focusing on the tempo helps you feel the muscle working, enhancing the mind-muscle connection.

How to Use This Calculator

Input the duration for each phase of your lift (eccentric, bottom hold, concentric, top hold) in seconds. Then, specify the number of repetitions per set, the total number of sets, and your typical rest time between sets. The calculator will provide:

  • Time Per Rep: The total duration of one complete repetition.
  • Time Under Tension (TUT) Per Set: The total time your muscles are actively working during a single set.
  • Total Workout Time Under Tension (TUT): The cumulative time your muscles are under load for the entire workout.
  • Estimated Total Workout Duration: The approximate total time you'll spend in the gym for this specific exercise, including rest periods.

Example Scenario: Barbell Squats

Let's say your program calls for Barbell Squats with a tempo of 4-1-2-0, 3 sets of 8 reps, and 90 seconds rest between sets.

  • Eccentric Phase: 4 seconds (lowering the bar)
  • Bottom Hold: 1 second (pause at the bottom)
  • Concentric Phase: 2 seconds (standing up)
  • Top Hold: 0 seconds (no pause at the top)
  • Reps: 8
  • Sets: 3
  • Rest Between Sets: 90 seconds

Using the calculator with these inputs:

  • Time Per Rep: 4 + 1 + 2 + 0 = 7 seconds
  • TUT Per Set: 7 seconds/rep * 8 reps = 56 seconds
  • Total Workout TUT: 56 seconds/set * 3 sets = 168 seconds (2.8 minutes)
  • Estimated Total Workout Duration: 168 seconds (lifting) + (3-1)*90 seconds (rest) = 168 + 180 = 348 seconds (5.8 minutes)

This calculator helps you visualize the demands of your workout and plan your training more effectively.

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