TEMPO / PRACTICAL GUIDE
Give every rep a 3–0–2–0 rhythm.
Four digits describe four consecutive parts of one repetition. In this example, the movement lasts five seconds before the next rep begins. A zero means no timed hold in that position.
Read the four phases
3 · Lower
Spend three seconds on the eccentric part of the movement.
0 · Bottom hold
Move straight into the next phase; this hold has zero duration.
2 · Raise
Spend two seconds on the concentric part.
0 · Top hold
Begin the next repetition without a timed pause at the top.
The physical direction depends on the exercise you select. This example uses an eccentric-first movement such as a squat. The numbers guide timing, not technique or load.
Try one rep
Change the four durations, then play one cycle. Zero-length phases are skipped.
This web example does not include the app’s countdown, set rest or audio cues.
Set 3–0–2–0 in TempoReps
Open the free TEMPO mode, tap the four digits and set them to 3, 0, 2 and 0. Choose the exercise category so the phase names match your movement. Set your sets, reps and rest, then tap Start. The current phase and time remain visible during the workout.
Get TempoReps on the App Store