Tempo describes how long each phase of a rep should take. It is a cheap way to add difficulty without adding load, to clean up technique, and to stop athletes rushing through the part of the lift that matters.
Reading the four digits
Tempo is written as four numbers, in seconds, always starting with the lowering phase:
- Eccentric: lowering the weight. In a squat, the descent.
- Pause at the bottom: the stretched position.
- Concentric: lifting the weight. X means as fast as possible.
- Pause at the top: before starting the next rep.
So a squat at 3-1-X-0 means three seconds down, one second paused in the hole, drive up as fast as possible, and start the next rep straight away.
Pull-ups and rows start with the concentric, but the notation still starts with the eccentric. For a chin-up, 2-0-1-1 means two seconds down, no pause at the bottom, one second up, one second held at the top.
When to prescribe it
- Teaching positions: slow eccentrics and pauses expose where technique breaks down.
- Hypertrophy work: controlled eccentrics increase time under tension without needing heavier loads.
- Return to training: slower tempo reduces load while keeping the exercise demanding.
- Removing the bounce: a pause at the bottom of a squat or bench takes away the stretch reflex.
For maximal strength and power work, the concentric should almost always be X. Slowing the lifting phase on purpose trains the athlete to be slow.
Adjust the load
Tempo makes the same weight harder. As a rough guide, expect to take 10–20% off the load an athlete would use for the same reps at a normal tempo, more for long pauses. Use RPE alongside tempo so the athlete can find the right weight on the day.
In PeakPlan, turn on Tempo tracking for an exercise to prescribe a tempo for each set. Athletes see it next to their load and reps when they train.