Table of Contents
How to Use Reps in Reserve in Fitbod
Exertion Rating on the Apple Watch
Reps in Reserve: Frequently Asked Questions
How should I choose my RiR rating?
How does RiR affect my future workouts?
Can I change my RiR rating after logging it?
Does RiR apply to all exercises?
Overview
Reps in Reserve (RiR) is a method used to measure exertion during strength training. It represents the number of additional reps you could have performed before reaching failure. This helps you gauge workout intensity and adjust your training for optimal progress.
For example, if you complete a set of squats and feel like you could have done two more reps before failure, your RiR would be 2.
How to Use Reps in Reserve in Fitbod
Fitbod allows you to track RiR for each exercise, helping you fine-tune your training intensity.
Logging RiR in Your Workout
- Complete Your Set: Perform the exercise as prescribed.
- Assess Your Effort: After your last rep, consider how many more reps you could have performed before failure.
- Enter Your RiR: When prompted, select the number of reps you had in reserve.
- Adjust as Needed: Fitbod will use this data to refine future workout recommendations.
đź’ˇ Note: Logging RiR for Supersets and Circuits
- The RiR prompt won’t appear until all sets in the superset or circuit are completed.
- After logging the final set of the last exercise, the RiR prompt will appear.
- To rate other exercises in the group separately, navigate to the specific exercise, tap the More menu (three dots), and select Reps In Reverse to log it manually.
Understanding RiR Ratings
| RiR Value | Definition | Training Intensity |
| 4+ RiR | Very easy, far from failure | Light effort, warm-up sets |
| 3 RiR | Moderate effort | Good for endurance and volume training |
| 2 RiR | Challenging but controlled | Ideal for hypertrophy (muscle growth) |
| 1 RiR | Near failure | Strength-focused training |
| 0 RiR | Completely failure | Max effort, not sustainable every set |
Exertion Rating on Apple Watch
Exertion ratings on Apple Watch will be the same as the exertion ratings on iPhone. They will pop up if you have not modified your recommended workout. They will not appear; however, if your phone is open. If your phone is locked or Fitbod is running in the background exertion ratings will appear on your watch.
Why Use Reps in Reserve?
- Improves Training Accuracy: Helps you avoid overtraining or undertraining.
- Enhances Progression: Fitbod adjusts weight and reps based on your RiR input.
- Reduces Injury Risk: Encourages proper fatigue management.
Reps in Reserve: FAQ
How should I choose my RiR rating?
Use your highest-effort set or the last set of an exercise to rate your exertion.
How does RiR affect my future workouts?
Fitbod uses your RiR data to adjust weight and reps for future sessions. If you consistently report high RiR, the app may increase weight or reps to challenge you more.
Can I change my RiR rating after logging it?
Yes! You can edit your RiR in your past workout log if you need to make adjustments.
Does RiR apply to all exercises in my workout?
RiR is primarily used for strength-based exercises. It is not applicable to distance-based movements (e.g., sled pushes) or certain timed exercises.
Does Fitbod adjust my RiR feedback based on fatigue from a superset or circuit?
Not currently. When you log your Reps in Reserve (RiR) rating for an exercise that’s part of a superset or circuit, Fitbod treats that rating as if you performed the exercise fresh, rather than accounting for the fatigue caused by the preceding movements. For example, if you perform a superset of Bicep Curls → Hammer Curls, your RiR for Hammer Curls will be processed as if you did them independently, not after already working your biceps in the first exercise.
What this means for your future recommendations:
Fitbod does not retroactively adjust for superset fatigue in that specific workout.
However, the algorithm places more weight on your strongest, most recent performances when determining future recommendations.
So even if your RiR scores are slightly lower during supersets, your upcoming weight suggestions will still trend toward your best (fresh) performance levels over time.
Tip: If you want Fitbod to better reflect your true performance capacity for a given exercise, try logging it occasionally outside of a superset. This helps the algorithm learn a more accurate baseline for your capabilities.