Tempo Training Time-Under-Tension Calculator
Time under tension from tempo and reps.
Enter your values
Enter the eccentric (lowering) in sec.
Enter the bottom pause in sec.
Enter the concentric (lifting) in sec.
Enter the top pause in sec.
Enter the reps you are working with.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Time under tension
- 50 sec
- Per-rep duration
- 5 sec
- In minutes
- 0.83
Quick answer
Time under tension is the sum of the eccentric, pause, concentric and top-pause phases, multiplied by reps.
TUT = (eccentric+pause1+concentric+pause2) x reps
At a glance
| What it does | Time under tension from tempo and reps. |
|---|---|
| Category | Fitness |
| Inputs needed | Eccentric (lowering), Bottom pause, Concentric (lifting), Top pause, Reps |
| Main output | Time under tension |
| Formula | TUT = (eccentric+pause1+concentric+pause2) x reps |
| Cost | Free — no sign-up, no download |
How to use the Tempo Training Time-Under-Tension Calculator
- 1Enter the tempo in seconds for each phase of the lift (e.g. 3-1-1-0).
- 2Enter total reps for the set.
- 3Longer tempos increase time under tension, a key driver of hypertrophy at a given load.
Inputs explained
- Eccentric (lowering)(sec)
- Enter the eccentric (lowering) in sec.
- Bottom pause(sec)
- Enter the bottom pause in sec.
- Concentric (lifting)(sec)
- Enter the concentric (lifting) in sec.
- Top pause(sec)
- Enter the top pause in sec.
- Reps
- Enter the reps you are working with.
Worked example
Using the values the calculator loads with:
Inputs
- Eccentric (lowering)3 sec
- Bottom pause1 sec
- Concentric (lifting)1 sec
- Top pause0 sec
- Reps10
Results
- Time under tension50 sec
- Per-rep duration5 sec
- In minutes0.83
Frequently asked questions
What tempo builds muscle best?
Moderate tempos (2-4 second eccentrics) are commonly used for hypertrophy work.
Does tempo affect strength training?
Explosive concentrics are often preferred for pure strength and power work.
What do I need to enter into the Tempo Training Time-Under-Tension Calculator?
Just 5 values: eccentric (lowering), bottom pause, concentric (lifting), top pause, reps. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Tempo Training Time-Under-Tension Calculator work out the answer?
Time under tension is the sum of the eccentric, pause, concentric and top-pause phases, multiplied by reps. It applies the formula TUT = (eccentric+pause1+concentric+pause2) x reps and shows the working so you can check each step by hand.
Is the Tempo Training Time-Under-Tension Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.