Effort Tracking
Effort tracking records how hard each set felt, using either RIR (Reps In Reserve) or RPE (Rate of Perceived Exertion). Use it to autoregulate training intensity and track fatigue over time.
Understanding RIR and RPE
| Scale | Range | What It Measures |
|---|---|---|
| RIR | 0–10 | How many reps you had left in the tank (0 = failure, 3 = could do 3 more) |
| RPE | 6–10 | How hard the set felt (10 = maximal effort, 6 = warm-up) |
The two scales are inversely related: RPE 10 equals 0 RIR (failure), and RPE 7 equals 3 RIR. Sequence converts between them 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 the set number (1, 2, 3, etc.) on the left side of any set row.
Choose your scale
Select Track RIR or Track RPE. This turns on effort tracking for all sets in that exercise.
Set target effort
When editing a workout or workout template, click the effort cell to set your target effort for each set.
Log actual effort
When completing a workout, the effort cell shows your target as a guide. Click it to record your actual effort — how hard the set really felt.
Switching Between RIR and RPE
Click any set number in the exercise and select Use RIR or Use RPE. All sets in the exercise switch to the new scale.
Switching scales clears existing effort values for that exercise. Set your new target values after switching.
Removing Effort Tracking
Click any set number and select Remove RIR (or Remove RPE). The effort column disappears and all effort values are cleared.
How Effort Syncs with Templates
When you complete a workout and sync changes back to the template, your actual effort values become the template’s new target effort. This also applies when you logged actual effort without a target. It lets you update targets progressively based on real performance.
Viewing Effort in History
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 their RIR equivalents so the statistics are consistent. An RPE 9 session appears as 1 RIR.
Related
- Workouts — Create workouts with exercise sets
- Metrics — View your training statistics
- Coaching Workouts — Add effort tracking to client programmes