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Programming & Logging with Tempo
Programming & Logging with Tempo

Using "tempo" to vary time under tension and control the bar speed

Andy avatar
Written by Andy
Updated over a week ago

Many advanced strength programs use tempo to control and vary the time under tension, and WodUp supports so you can enter it for your members or subscribers to see, or record it in your personal workout. 

For coaches programming for a class or online program as part of a strength workout (choose "Single movement", then "Sets"), here's what it looks like:

When recording a personal workout session, tempo is available under the dropdown on the right:

What do the numbers mean?

Tempo describes the time in seconds for each phase of a movement. So for example, in "3010": 

  • The first number (3) is the eccentric, or lowering, phase of the lift.

  • The second number (0) denotes any pause at the bottom, before the lifting phase.

  • The third number (1) is the concentric, or lifting, phase.

  • Finally, the fourth number (0) denotes any pause at the top.

Note that even if a movement begins with a concentric (e.g. a deadlift lifting from the floor), the eccentric portion always comes first. 

We also allow you to put in X, which means "explosive". This is really only used in the concentric portion, e.g. 20X0 would mean you'd lower the bar in a controlled way, and lift as fast as possible with no pause at the top or the bottom. 

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