What is this?
RPE (Rate of Perceived Exertion) is a 1-10 scale that measures how hard a set felt to the client. An RPE of 10 means maximum effort (no more reps possible), while an RPE of 7 means the client could have done about 3 more reps. RIR (Reps In Reserve) is the inverse: it directly states how many reps the client had left before failure. An RIR of 2 means the client stopped with 2 reps still in the tank.
Why is it useful?
RPE and RIR are foundational tools for autoregulated training. Instead of prescribing a fixed weight that may be too heavy on a bad day or too light on a good day, you prescribe an intensity level and let the client self-select the appropriate weight. This leads to more consistent training stimuli across sessions and reduces the risk of overtraining or undertraining. These metrics also give you valuable feedback about how your programming is landing.
Step-by-Step Guide
Adding the RPE or RIR Column
- Open the Workout Builder and locate the exercise you want to configure.
- Click on a column header to open the field selector.
- Select RPE or RIR from the list of available fields.
- The column appears for that exercise.
[Screenshot: RPE column added to an exercise in the Workout Builder]
Prescribing RPE
- Click on the RPE field for a set.
- Enter the target RPE value (e.g., "8").
- This tells the client to choose a weight where the set feels like an 8 out of 10 effort.
Prescribing RIR
- Click on the RIR field for a set.
- Enter the target RIR value (e.g., "2").
- This tells the client to stop the set when they feel they could do 2 more reps.
RPE and RIR Comparison
| RPE | RIR | Meaning |
|---|---|---|
| 10 | 0 | Maximum effort, no reps left (failure) |
| 9 | 1 | Could have done 1 more rep |
| 8 | 2 | Could have done 2 more reps |
| 7 | 3 | Could have done 3 more reps |
| 6 | 4 | Could have done 4 more reps |
| 5 | 5 | Moderate effort, several reps left |
How Clients Log RPE and RIR
- In the mobile app, the RPE or RIR field appears alongside reps and weight for each set.
- After completing a set, the client enters the actual RPE or RIR they experienced.
- This logged data is stored and available in your coaching dashboard for review.
- Comparing prescribed versus actual RPE/RIR helps you calibrate future programming.
[Screenshot: Client logging RPE after completing a set in the mobile app]
When to Use RPE vs RIR
- RPE is better for experienced lifters who have developed a reliable sense of exertion across different rep ranges and exercises.
- RIR is more intuitive for newer clients because counting "reps left" is a more concrete concept than rating effort on a scale.
- Both systems are interchangeable (RPE 8 = RIR 2). Choose whichever your client understands best.
Things to Note
- RPE and RIR are subjective measures. Accuracy improves as clients gain experience with the system.
- Prescribing RPE/RIR works best alongside a rep range (e.g., "8-10 reps at RPE 8") rather than fixed reps.
- Review logged RPE/RIR data regularly. If a client consistently reports RPE 10 on sets prescribed at RPE 8, the programming may be too aggressive.
- You can use both RPE and RIR columns on the same exercise if needed, though typically one is sufficient.
- Set RPE or RIR as default columns in Settings > App > Customisations if you use autoregulated programming frequently.
FAQs
Should I use RPE or RIR? Use whichever your client understands best. RIR is generally more intuitive for beginners, while RPE is standard in powerlifting and advanced programming.
Can I prescribe RPE for cardio exercises? RPE can be applied to any exercise type. For cardio, it maps to perceived effort during the activity.
What if my client always reports RPE 10? This may indicate the programming is too heavy, the client is not accurately assessing their exertion, or they need coaching on the RPE scale. Review their performance data and have a conversation about calibration.
Can I track RPE trends over time? Yes. Logged RPE/RIR data is stored with each session and can be reviewed in the client's progress history.