Every phase.
Every rep.
Perfectly timed.
TempoFlow is the only workout timer that counts down every phase of every rep — eccentric, pause, concentric, pause. With voice control for hands-free training.
Tempo training without
a dedicated timer is broken
Tempo notation (like 3‑1‑2‑0) is how coaches prescribe time under tension. But no major gym app actually times the phases for you.
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Generic fitness apps only have rest timers
Strong, Hevy, JEFIT — great for logging, but they count rest between sets, not the tempo within each rep.
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Counting in your head doesn't work
Mental counting drifts, especially under load. Your "3 seconds" becomes 1.5 seconds by set 4.
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Touching your phone mid-set isn't possible
Chalk, gloves, sweat, grip. You need both hands on the bar — not on your screen.
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TempoFlow solves all three
Phase-by-phase timing with audio/visual cues, voice-controlled start, and a screen readable from across the gym.
Built for the gym,
not the boardroom
Every feature exists because a real lifter needed it mid-set.
4-Phase Tempo Timer
Eccentric → Hold → Concentric → Top. Each phase gets its own color, countdown, and audio cue. You always know where you are in the rep.
Voice Control
Say "GO" to start your set. No touching your phone — works with chalk, gloves, or sweaty hands. On-device processing, nothing sent to any server.
Gym-Proof Display
Full-screen phase colors and a 200pt countdown visible from meters away. Phone on the floor, on a bench, across the rack — you'll always see the count.
Live Activity & Dynamic Island
Switch to Spotify, check a message — the countdown keeps ticking in your Dynamic Island and Lock Screen. Never lose your place.
Unilateral Support
Single-arm curls, lunges, pistol squats. TempoFlow automatically runs both sides with a prepare phase between left and right.
Motivation Beeps
Accelerating beeps during long holds keep you locked in. Phase-transition clicks tell your ears what your eyes already know.
From setup to final rep
in under 10 seconds
Set your tempo
Pick a preset like 3-1-2-0 or dial in a custom tempo. Set your reps, sets, and rest time.
Say "GO"
Place your phone anywhere visible. Say "GO" when you're under the bar — the timer starts hands-free.
Follow the phases
Full-screen colors, countdown beeps, and voice cues guide you through every phase of every rep.
One app, every tempo protocol
Whether you're doing slow eccentrics for hypertrophy or explosive power work, TempoFlow adapts to your program.
Hypertrophy / TUT Training
Maximize time under tension with controlled eccentrics and deliberate pauses. Perfect for bodybuilding and muscle growth programs.
Eccentric Overload
4-second negatives build tendon strength and control. Essential for calisthenics progressions like muscle-ups and planche work.
Power & Explosiveness
Controlled descent, explosive concentric. Use for bench press, squats, or plyometric push-ups where speed matters.
Rehab & Isometric Holds
Long phases for physical therapy, joint rehab, and isometric training. Motivation beeps keep you honest during 5-second holds.
Start training with precision
TempoFlow is free. No accounts, no ads, no subscriptions. Just a timer that understands tempo.