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Strength / BOLD PERFORMANCE TOOLKIT

# Tempo set time

Estimate time under tension from your rep tempo.

### Make it your own.

Change the example numbers to match your plan.

RepetitionsLowering (seconds)Bottom pause (seconds)Lifting (seconds)Top pause (seconds)

YOUR RESULTS

Time per rep

5 seconds

Time per set

40 seconds

Adds lowering, pause, lifting, and top-pause time for each rep.

Enable JavaScript to update this tool. The values shown are examples.

PUT IT INTO PRACTICE

## How to use this tool.

Estimate how long a set takes when every rep follows the same tempo.

1.  Enter the number of reps.
2.  Add the seconds for each movement phase.
3.  Review the time per rep and per set.

### A worked example.

Eight reps at a 3–1–1–0 tempo take 40 seconds: 5 seconds per rep × 8.

Example inputs illustrate how the tool works.

## Know what the numbers mean.

The four phases are lowering, bottom pause, lifting, and top pause. Zero skips a pause; at least one phase must take time. This is an estimate and excludes setup or rest.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

[Talk through your training goals](https://bold-performance.vercel.app/contact)

KEEP EXPLORING

## More for your training.

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### Plate calculator

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### Workout volume

Calculate total reps and weight moved for one exercise.

](https://bold-performance.vercel.app/tools/workout-volume)[

### Weight converter

Switch between pounds and kilograms without guesswork.

](https://bold-performance.vercel.app/tools/weight-converter)

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Source: https://bold-performance.vercel.app/tools/tempo-time

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