Workout guides Strength & tempo
How to Read Tempo in Strength Training
In common four-character tempo notation, read the eccentric phase, the pause after it, the concentric phase, then the pause after that. For a squat, 3-0-3-0 means three seconds down, no pause, three seconds up, and no pause before the next rep.
By Aika · Reviewed
What the four tempo positions mean
Tempo describes the timing within a repetition. In the convention used here, the first position is the eccentric phase, the second is the following hold, the third is the concentric phase, and the fourth is the following hold. Digits specify seconds.
- 3
- Lower
3 seconds - 0
- Bottom
No pause - 3
- Stand up
3 seconds - 0
- Top
No pause
A zero means no prescribed hold at that position. X means the intent to accelerate while keeping the intended technique; it is not a duration of zero seconds. Programs sometimes use other conventions, so check their notation key.
3030 vs 3010 vs 31X1
Removing the hyphens does not change the sequence. 3030 and 3-0-3-0 are two ways to write the same tempo.
| Tempo | Lower | Bottom | Stand up | Top |
|---|---|---|---|---|
| 3030 | 3 s | 0 s | 3 s | 0 s |
| 3010 | 3 s | 0 s | 1 s | 0 s |
| 31X1 | 3 s | 1 s | Accelerate | 1 s |
The difference between 3030 and 3010 is the ascent: three seconds versus one. The difference between 3010 and 31X1 includes two pauses and a different instruction for standing up. Neither sequence is automatically the right choice for every session.
How to read a tempo squat
Example: 3 × 5 back squat, tempo 3-0-3-0
- Begin standing with the prescribed setup.
- Lower into the squat over three seconds.
- Reverse direction without a prescribed bottom hold.
- Stand up over three seconds.
- Begin the next repetition without a prescribed top hold.
Each repetition has six prescribed seconds of movement. Five repetitions therefore contain about 30 seconds of work, excluding setup or interruptions. Complete three separate sets and use the rest stated by the program; the tempo does not supply a rest interval between sets.
If the line also says @ RPE 8, the effort target applies to the set performed at that tempo. Do not interpret the load as though the repetitions were being done at a different speed. See what RPE means in lifting.
Why a deadlift or pull-up may start with the third position
The written order names phases, not necessarily the order of your first action. A deadlift from the floor begins with the concentric lift. A pull-up from a hang also begins with the concentric pull. In this convention, those actions use the third tempo position.
For a deadlift written 3-1-1-0, the first lift takes one second, there is no prescribed top hold, the lowering takes three seconds, and the bottom pause takes one second. Follow any additional instruction to reset the bar. Do not move the first “3” to the initial lift merely because it is printed first.
For a pull-up, “eccentric” means lowering from the top, rather than pulling yourself toward the bar. Naming the phase before counting the seconds avoids that reversal.
Pause reps vs tempo reps
A pause squat specifies a hold, commonly at the bottom. “Pause for two seconds” does not tell you the speed of the descent or ascent. Full tempo notation can express that pause alongside the other phases: 3-2-1-0 has a three-second descent, two-second bottom hold, one-second ascent and no prescribed top hold.
Keep the location of the hold explicit. A pause at a different position is a different prescription, even if it lasts the same number of seconds.
Common notation mistakes
- Treating X as zero: it describes intent to accelerate, not instantaneous movement.
- Counting the first digit as the first action: identify the starting phase of the exercise first.
- Adding set rest to tempo: recovery between sets is a separate instruction.
- Assuming a pause defines the whole rep: it only defines the stated hold unless more timing is given.
Aika can time the set’s recovery or the workout block while you follow the prescribed repetition cadence. Keep the phase sequence separate from the overall session clock. For the rest of the notation, read how to read a workout.
Common questions
What does 3030 tempo mean?
In the convention used here, 3 seconds eccentric, no prescribed pause, 3 seconds concentric, and no prescribed pause. In a squat, that is three seconds down and three seconds up.
Does X mean zero seconds?
No. X calls for the intent to accelerate with controlled technique. The movement still takes time, especially with a heavy load.
Is a pause squat the same as a tempo squat?
A pause squat specifies a hold. Full tempo notation specifies all four positions. A squat can be both, such as a 3-2-1-0 squat with a two-second bottom pause.
Is the first number always the first movement?
No. A deadlift starting on the floor begins with the concentric lift, which occupies the third written position in this convention. Keep the position meanings fixed and follow the program’s notation key.