What is this?
Tempo prescribes the speed at which each phase of a repetition is performed. It uses a 4-digit notation representing four phases of the movement: eccentric (lowering), pause at the bottom, concentric (lifting), and pause at the top. For example, a tempo of 3-1-2-0 means 3 seconds lowering, 1 second pause at the bottom, 2 seconds lifting, and 0 seconds pause at the top.
Why is it useful?
Controlling tempo is one of the most effective ways to manipulate training stimulus without changing weight or reps. Slower eccentrics increase time under tension for hypertrophy. Pauses at the bottom eliminate the stretch reflex for greater strength development. Prescribing tempo ensures clients train with intention rather than rushing through reps, and it standardises the training stimulus across sessions.
Step-by-Step Guide
Adding the Tempo Column
- Open the Workout Builder and locate the exercise where you want to prescribe tempo.
- Click on a column header to open the field selector.
- Select Tempo from the list of available fields.
- The Tempo column appears for that exercise.
[Screenshot: Tempo column added to an exercise in the Workout Builder]
Entering Tempo Values
- Click on the Tempo field for a set.
- Enter the 4-digit tempo using the format: Eccentric-Pause-Concentric-Pause.
- Use hyphens or spaces to separate the digits (e.g., "3-1-2-0" or "3120").
- The value is saved and visible to the client.
Understanding the Four Digits
| Position | Phase | Description | Example (3-1-2-0) |
|---|---|---|---|
| 1st | Eccentric | Lowering or lengthening phase | 3 seconds |
| 2nd | Pause (bottom) | Hold at the stretched position | 1 second |
| 3rd | Concentric | Lifting or shortening phase | 2 seconds |
| 4th | Pause (top) | Hold at the contracted position | 0 seconds |
Common Tempo Examples
| Tempo | Name | Use Case |
|---|---|---|
| 2-0-2-0 | Controlled | General training, steady pace |
| 3-1-2-0 | Slow Eccentric | Hypertrophy, muscle damage emphasis |
| 4-0-1-0 | Eccentric Focus | Eccentric overload training |
| 3-2-1-0 | Pause Reps | Strength from dead stop, eliminating momentum |
| 1-0-X-0 | Explosive | Power and speed development ("X" means as fast as possible) |
| 5-0-5-0 | Super Slow | Time under tension, rehabilitation |
How Clients See Tempo in the Mobile App
When a client opens a workout with tempo prescribed:
- The tempo value is displayed alongside the other set data (reps, weight, etc.).
- Clients can reference the tempo before and during each set.
- Some clients use the tempo as a mental count during their reps.
[Screenshot: Client mobile app view showing tempo alongside reps and weight]
Things to Note
- The "X" notation is sometimes used for the concentric phase to indicate "as fast as possible" or explosive intent.
- Tempo dramatically affects the difficulty of a set. A set of 8 reps at 3-1-2-0 tempo takes 48 seconds, while 8 reps at 1-0-1-0 takes only 16 seconds.
- When prescribing tempo, you may need to reduce the weight compared to uncontrolled reps.
- Tempo is most commonly prescribed for compound lifts and hypertrophy-focused isolation work.
- Not every exercise needs a tempo prescription. Use it strategically for movements where controlling speed adds value.
- You can set Tempo as a default column in Settings > App > Customisations if you use it frequently.
FAQs
Do clients have to follow the tempo exactly? Tempo is a guideline. Clients should aim to match it, but slight variations are normal. The intent is to control rep speed, not to count to the exact second.
Can I prescribe different tempos for different sets of the same exercise? Yes. If sets are unlinked, each set can have its own tempo value. This is useful for progressing tempo within an exercise.
What does a tempo of "0" in any position mean? A "0" means no intentional pause or delay in that phase. The movement transitions immediately to the next phase.
Should I use tempo for cardio exercises? Tempo is designed for resistance training movements and does not apply to cardio exercises.