How to track lifting tempo and active time under tension on Garmin

What four tempo numbers mean

A four-part tempo describes the eccentric phase, pause in the stretched position, concentric phase and pause or lockout. For a squat, 3-1-1-0 means descend for three seconds, hold for one, stand in one, then begin the next repetition without an extra lockout pause.

The notation is useful only if the movement remains controlled. Counting internally can drift as fatigue rises, and a generic interval timer does not know which phase should follow.

Use phase cues instead of mental counting

Lift Tempo Coach runs the four phases in order, repeats them for the selected reps and records active time under tension. Built-in and custom tempos let you use the same watch for slow eccentrics, paused reps or balanced hypertrophy work.

• Choose or edit the four phase durations.
• Set repetitions, sets and rest time.
• Start the set and follow the current phase on the watch.
• Review completed reps, sets and active TUT rather than rest-inclusive elapsed time.

Why active TUT is the useful total

A stopwatch that runs through rests inflates the number. Active TUT counts the prescribed movement phases only, making two sessions easier to compare. It still does not measure force, range of motion or automatic rep quality; those remain decisions for the lifter and coach.