What does the tempo on an exercise mean?
Tempo is how many seconds each part of a rep takes: lowering, a pause at the bottom, lifting, then a pause at the top. You set it once per exercise.
Tempo sets the speed of each rep. In the routine editor, Add tempo opens four boxes, each holding the seconds for one part of the rep. The order never changes: lowering down, a pause at the bottom, lifting up, then a pause at the top.
The order stays fixed even for moves that begin by going up, such as pull-ups or rows, because the first box always means the lowering part. Type X in a box when you want to move through that part as fast as you can. So 3, 0, 1, 0 means a 3 second lower, no pause at the bottom, a 1 second lift and no pause at the top.
You set the tempo once for the whole exercise, and during a workout it shows as a light hint on every set. Tempo is free on every plan.
In the app
Rep Tempo
Set how fast to move each rep of an exercise. Kinoku shows the tempo as a light hint on every set.