TrackingEffort Tracking

Effort Tracking

Effort tracking lets you measure how hard each set feels using either RIR (Reps In Reserve) or RPE (Rate of Perceived Exertion). This helps you autoregulate training intensity, track fatigue over time, and ensure you’re training at the right intensity for your goals.

Understanding RIR and RPE

ScaleRangeWhat It Measures
RIR0–10How many reps you had left in the tank (0 = failure, 3 = could do 3 more)
RPE6–10How hard the set felt (10 = maximal effort, 6 = warm-up)

RIR and RPE are inversely related. An RPE of 10 equals 0 RIR (failure), while an RPE of 7 equals 3 RIR. Sequence automatically converts between scales when calculating metrics.

Supported Exercise Types

Effort tracking is available for:

  • Default exercises (weight + reps)
  • Reps only exercises
  • Interval exercises

Cardio and duration-based exercises don’t support effort tracking.

Adding Effort Tracking to Sets

Open the set options

Click on the set number (1, 2, 3, etc.) on the left side of any set row.

Choose your scale

Select Track RIR or Track RPE from the menu. This enables effort tracking for all sets in that exercise.

Set target effort

When editing a workout template, tap the effort cell to set your target effort for each set.

Log actual effort

During a session, the effort cell shows your target as a guide. Tap to record your actual effort for each set.

Target vs Actual Effort

ModeWhat You’re Setting
Template/Workout editingTarget effort — what you’re aiming for
Session (completing workout)Actual effort — how hard it actually felt

When completing a workout, you’ll see your target effort displayed in the cell. Tap to record what you actually experienced.

Switching Between RIR and RPE

To change the effort scale for an exercise:

  1. Click on any set number in the exercise
  2. Select Use RIR or Use RPE to switch scales
  3. All sets update to use the new scale
⚠️

Switching scales clears existing effort values for that exercise. Set your new target values after switching.

Removing Effort Tracking

To hide effort tracking from an exercise:

  1. Click on any set number
  2. Select Remove RIR (or Remove RPE)
  3. The effort column disappears and all effort values are cleared

Viewing Effort in History

Your logged effort appears in several places:

Previous Set Display

When completing a workout, the “Previous” column shows your last session’s actual effort alongside weight and reps (e.g., “80kg × 8 · 2 RIR”).

Exercise Metrics

Go to Metrics → Exercises to view effort statistics:

  • Average RIR — Mean effort across working sets
  • Hardest RIR — Lowest RIR (highest effort) in the session
  • Sets with effort — How many sets have logged effort data

RPE values are converted to RIR equivalents for consistent metrics. An RPE 9 session appears as 1 RIR in your statistics.

Best Practices

Start with RIR for strength training RIR is intuitive for rep-based exercises — just estimate how many more reps you could have done.

Use RPE for competition lifts Powerlifters and Olympic lifters often prefer RPE since it’s the standard in those communities.

Be consistent Pick one scale and stick with it for a training block. This makes progress tracking more meaningful.

Log effort on working sets Warm-up sets don’t need effort tracking. Focus on your main working sets where intensity matters.

Review trends, not individual sets A single set at RPE 9 vs 8 isn’t significant. Look at patterns over weeks to assess fatigue and progress.

How Effort Syncs with Templates

When you complete a workout and sync changes back to the template:

  • Actual effort values become the new target effort in the template
  • This lets you progressively update targets based on real performance
  • If you only logged actual effort (no target was set), that becomes the template target

Next Steps