Tempo Trainer
Set your lifting tempo and follow the moving guide through each phase of the lift. Tempo is written as four numbers, in seconds, in this order:
Eccentric (lowering) / Pause (bottom) / Concentric (lifting) / Pause (top)
e.g. 3/3/3/1 = 3s lowering, 3s hold at the bottom, 3s lifting, 1s hold at the top.
e.g. 3/3/3/1 = 3s lowering, 3s hold at the bottom, 3s lifting, 1s hold at the top.
Starts eccentric
e.g. squats, lunges
Starts concentric
e.g. pull-ups, rows from a hang
Seconds per phase can be 0 to skip that phase entirely.
Total set time
1:20
Eccentric
3
Start
End
Rep 1 of 8
0:00 / 1:20
This tool runs entirely in your browser. Keep this tab open and your screen on while it's running, some phones will pause background tabs and the timing may lose accuracy.