Tempo Training

We wanted to create this app as intuitive as possible.
We want you to be able to focus on your workout and not bother with counting or anything else.

How to:

First: Set your Tempo.

You have four numbers/counts.
They are always in the same order.

1.
- Eccentric/DOWN - you lowering the weight e.g.
Squat from standing to the bottom.

2.
- Bottom/HOLD - you pausing at your lowest position.

3.
- Concentric/UP - you standing up with the weight.

4.
- Top/HOLD - you fully extended/standing with the weight.

Second: Set where you want to start the movement.

In a Squat or a Bench Press you start from a standing or extended position.

Therefore your counts will start with the DOWN command.

In a Deadlift or Pull up you have to lift the weight or pull yourself up first!

Therefore your counts will start with the UP command.

The starting phase number will be highlighted in green.

Third: Set your Sets/Reps/Rest

Here you will see the time under tension for each set and for the total workout.

Thats it! Easy peasy lemon squeezy!

Pro Tips:

SKIP

if you dont manage to fulfill your reps in a set, just hit SKIP and the set ist done.
The Rest Time you set before will automatically start after hitting SKIP.
On the Pause screen you will see your actual set and reps.

Varying Reps in a workout

Lets say you dont want to do the classic 5 x 12 Reps.

Something more fancy like 7 - 11 - 15 - 11- 7 Reps.

Just set your Reps to 15 your highest rep number of the workout and then just SKIP every set after you did your target reps.

Acoustic and optic output:

Mute or dont mute ;-)

You will hear the commands like this:

DOWN and UP with up to three seconds will be seen or heard as DOWN-DOWN-DOWN or UP-UP-UP.

From a four second count it will be like this:

DONW - 2 - 3 - 4 or UP - 2 - 3 - 4

The HOLDs either BOTTOM or TOP will always be just seen or heard as HOLD no matter how long you want to hold.,

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