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Scottsdale, Arizona

PRO EXPERIENCE. PERSONAL COACHING.

Former professional athlete · NASM-certified trainer
Strength, movement, and sport performance.

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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.

YOUR RESULTS
Time per rep
5 seconds
Time per set
40 seconds

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

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.

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

KEEP EXPLORING

More for your training.

Plate calculator

Know exactly what to load on each side of the bar.

Workout volume

Calculate total reps and weight moved for one exercise.

Weight converter

Switch between pounds and kilograms without guesswork.

Find your next step.

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Home Personalized training in ScottsdaleCoaching Strength, movement, and performanceMeet Brock Professional experience and personal coachingThe approach What working together looks likeTraining tools Search every fitness and nutrition tool

Tools

Plate calculator Strength · Know exactly what to load on each side of the bar.Rest timer Workout · Stay on track between sets with a simple countdown.Weekly training planner Workout · Give every day a focus and download your training week.Workout volume Strength · Calculate total reps and weight moved for one exercise.Workout time planner Workout · Estimate how long your sets, rests, and warm-up will take.Session effort score Workout · Combine session length with your perceived effort.Running pace Conditioning · Turn distance and time into average pace and speed.Weight converter Strength · Switch between pounds and kilograms without guesswork.Training percentages Strength · Calculate a percentage of a reference weight from your plan.Calories from macros Nutrition · See the energy represented by protein, carbs, and fat.Macro target planner Nutrition · Convert your own calorie target and macro split into grams.Protein per meal Nutrition · Divide your chosen daily protein target across meals.Hydration progress Nutrition · Compare your recorded water with a goal you choose.Meal portion scaler Nutrition · Scale a food label or recipe to the portions you plan to eat.Interval session planner Conditioning · Plan repeated work and recovery intervals.Tempo set time Strength · Estimate time under tension from your rep tempo.Finish time estimator Conditioning · Project a finish time from distance and your chosen pace.Training consistency Workout · Compare completed sessions with the sessions you planned.Training weight change Strength · Compare two loads in the same weight unit.Recipe batch portions Nutrition · Divide a whole recipe’s nutrition into equal portions.

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