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."
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.