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About this tool
Guided rep counting and isometric hold timing for prescribed rehab exercises, with tempo, rest and time-under-tension totals.
A physio rep and hold timer turns a written rehab prescription — sets, reps and a tempo such as 2 seconds up, 5 seconds hold, 3 seconds down — into a guided countdown that calls each phase and each rest period. It also totals the numbers that matter for tendon and muscle loading: time under tension per set, total working time and weekly volume. Presets cover published protocols including the Alfredson eccentric heel drop programme, heavy slow resistance at a 3-second lift and 3-second lower, and 45-second isometric tendinopathy holds.
Open Physio Rep and Hold Timer on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Lift, hold, lower, reset and set rest each get their own countdown.
Shows the seconds of loading you are accumulating, per set and per week.
Alfredson, heavy slow resistance and isometric tendinopathy holds are ready to run.
It depends on the goal. Early post-operative holds such as quad sets are commonly 5 seconds, core holds 20-30 seconds, and isometric tendinopathy loading is often prescribed as five 45-second holds at about 70% of a maximal contraction with two minutes between them. Follow the duration your physiotherapist specified.
It is the number of seconds for each phase of the rep: the lift, the pause or hold, and the lower. A 3-1-3 tempo means three seconds raising the weight, one second held at the end position, and three seconds lowering — seven seconds of loading per rep rather than the two seconds a fast rep gives you.
It is the total number of seconds the muscle or tendon is actually loaded: reps multiplied by lift plus hold plus lower. Three sets of ten reps at a ten-second tempo is 300 seconds of loading, while the same reps done quickly might be 60. Tempo-based rehab protocols exist precisely because the seconds matter more than the rep count.
Frequency is part of the prescription and varies by protocol — the Alfredson Achilles programme is twice daily, seven days a week, while heavy slow resistance is typically three times a week. Do not increase frequency or load on your own; ask your physiotherapist, and report any pain that is worse the next morning.