What does the tempo notation mean?

A standard 4-digit tempo is written as Eccentric-Pause1-Concentric-Pause2. For example, 3-1-2-0 means 3 seconds lowering, 1 second pause at the bottom, 2 seconds lifting, 0 seconds at the top. Some programs use "X" for an explosive phase — this calculator treats X as 1 second.

How is time-under-tension calculated?

TUT per set = (eccentric + bottom pause + concentric + top pause) × reps. Total session TUT = TUT per set × number of sets.

What is a good TUT range for hypertrophy?

Research commonly cites 30–70 seconds per set as an effective range for muscle growth, though total volume and progressive overload matter more. Controlled eccentrics in the 2–4 second range are a practical starting point.

Does TUT replace tracking volume load?

No — TUT and volume load (sets × reps × weight) capture different aspects of training stress. TUT quantifies mechanical time under tension; volume load quantifies the total work. Both are useful metrics to track together.

Can I use this for bodyweight exercises?

Yes. Tempo applies to any resistance exercise — push-ups, pull-ups, squats, or machine work. Simply enter the same 4-digit code and rep/set scheme.

Tempo Set Calculator

Name: Tempo Set Calculator
Availability: InStock
Author: Nham Vu

Enter your tempo notation, reps, and sets to instantly see time-under-tension per set and for the full session.

Set Parameters

Tempo Notation (seconds per phase)

Eccentric

Lowering

Pause 1

Bottom

Concentric

Lifting

Pause 2

Top

Tempo code: 3-1-2-0

Reps per set

Number of sets

Quick presets

Time-Under-Tension Breakdown

Seconds per rep 6 s

TUT per set 60 s

Total session TUT 240 s

Phase Breakdown per Rep

Summary

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Summary

Enter your tempo notation, reps, and sets to instantly see time-under-tension per set and for the full session.

How it works

Enter the 4-digit tempo code: eccentric (lowering), pause at bottom, concentric (lifting), pause at top.
Enter the number of reps per set.
Enter the number of sets.
The calculator multiplies (sum of tempo digits) × reps to get TUT per set.
Total session TUT is TUT per set × sets.
Results update instantly as you type.

Use cases

Program hypertrophy blocks with controlled eccentric tempos (e.g., 3-1-1-0).
Compare TUT across different rep-scheme options before writing a program.
Log time-under-tension alongside volume load for precise training records.
Ensure consistent mechanical tension across exercises with different rep counts.
Plan explosive power work using fast concentric tempos (e.g., 2-0-X-0).
Coach clients on how slowing a tempo changes the difficulty without adding weight.
Track TUT progression week-over-week as a secondary volume metric.

Frequently Asked Questions

Last updated: 2026-07-01 · Reviewed by Nham Vu