In Afitpilot, tempo training isn’t just about counting seconds — it’s a precision tool for controlling training stress, improving technique, and driving specific adaptations. By combining tempo with our adaptive AI coaching, every rep becomes an opportunity to fine-tune your performance.
What Is Tempo Training?
Tempo describes the speed of each phase of a movement, written in a four-number format like 3-1-1-0:
- Eccentric phase (lowering weight)
- Pause at the bottom
- Concentric phase (lifting weight)
- Pause at the top
Example — Squat with 3-1-1-0:
- Lower in 3 seconds
- Hold 1 second at the bottom
- Lift in 1 second
- No pause at the top before the next rep
Why Tempo Training Matters for Athletes
Controlling tempo changes the stimulus your body receives:
- Slower eccentric → builds control, increases muscle tension, supports hypertrophy.
- Pauses → improve stability, eliminate momentum, strengthen weak points.
- Fast concentric → develops power and explosiveness.
In Afitpilot, we use tempo training to make lighter loads more challenging, reinforce technique, or develop speed — all without changing the exercise itself.
How Afitpilot Uses Tempo in Training Plans
Afitpilot sets tempo prescriptions based on your training phase, RPE logs, and movement quality:
- Hypertrophy phase → slow eccentric (3–4 sec) for maximum time under tension.
- Strength phase → controlled eccentric, short pauses for stability.
- Power phase → fast concentric, minimal pauses for speed.
By tracking your Rate of Perceived Exertion (RPE) alongside tempo, we can adapt intensity without overhauling your plan.
Tempo Training and RPE
Tempo directly impacts how a set feels:
- Fast reps → shorter time under tension, lower RPE.
- Slow reps → longer time under tension, higher RPE even at lighter weights.
If your logged RPE is higher than planned, Afitpilot may adjust tempo before load or volume, keeping fatigue in check while maintaining progress.
Tips for Athletes Logging Tempo
- Follow the exact numbers — don’t rush the slow phases.
- Count seconds or use a metronome app for accuracy.
- Be honest when logging — tempo compliance affects future plan adjustments.
Why Afitpilot’s Tempo Approach Works
Tempo training is a simple but underused lever in athletic development. When combined with Afitpilot’s adaptive system, it allows for:
- Cleaner technique under load
- Controlled fatigue management
- Specific performance targeting week by week
Bottom line: tempo turns every rep into data — and data drives progress.
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