Tempo Set Calculator
Enter your tempo notation, reps, and sets to instantly see time-under-tension per set and for the full session.
Use the Tempo Set Calculator
Set Parameters
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
Copied!
Summary
Time-under-tension (TUT) is the total time a muscle is under load during a set. Controlling tempo — the speed of each phase of a lift — directly influences TUT and therefore the stimulus for hypertrophy, strength, or endurance. This calculator converts a 4-digit tempo notation into precise per-set and per-session TUT values so you can plan or log workouts with precision.
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: 2026-06-19 · Reviewed by Nham Vu