Train smarter with RPE-based adjustments
Auto-regulation is a training methodology that adjusts workout intensity and volume based on your daily readiness and performance. Instead of rigidly following predetermined weights, you use Rate of Perceived Exertion (RPE) to guide your training loads in real-time.
MyPowerliftingCoach implements a sophisticated auto-regulation system that learns your individual patterns, tracks fatigue accumulation, and provides intelligent recommendations to optimize your training day by day.
RPE (Rate of Perceived Exertion) uses a 1-10 scale to measure how difficult a set felt, based on Reps in Reserve (RIR):
Work up to a target RPE and stop. For example: "Work up to a single @ RPE 8" means find a weight that leaves 2 reps in the tank.
After hitting a top set, use fatigue percentages to determine backoff weights. App calculates this automatically based on your logged RPE.
Perform sets at a target RPE until you can no longer hit that RPE. Volume is auto-regulated by daily performance.
The app tracks accumulated fatigue using multiple data points and provides real-time recommendations:
"Your RPE ratings have been 0.5-1 higher than expected for the past 3 sessions. Combined with decreased HRV, we recommend reducing today's volume by 20% or taking an extra rest day."
Using our camera-based velocity tracking, you can now auto-regulate based on objective bar speed data:
When bar speed drops 20%+ from your first rep, fatigue is accumulating. Stop the set before form breaks down and junk volume accumulates.
Your warm-up velocity at a fixed weight tells you about daily readiness. If your 60% squat is moving 15% slower than usual, consider a lighter day.
Velocity provides an objective check on your RPE ratings. If you rate a set RPE 8 but the velocity suggests it was closer to RPE 9, the app can help calibrate your perception.
Every set you log contributes to a rolling estimated 1RM (e1RM) that accounts for fatigue, RPE accuracy, and rep ranges:
The app maintains separate e1RM values for each lift and uses weighted averages that prioritize recent data and competition-specific rep ranges.