Tempo Training Time-Under-Tension Calculator
Time under tension from tempo and reps.
Enter your values
ⓘ Live results
Results
- 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
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.
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.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.