INTENSITY is listed in the exercise notes. It will be written as "RPE" or "RIR" which stand for "rate of perceived exertion" or "repetitions in reserve". Most of our workouts list INTENSITY as "RPE" and are on a scale from 1-10. During a warm-up block, the RPE will usually be 5-6 out of 10. This means you can perform the number of repetitions listed and the last repetition will feel 'moderate' and you would likely be able to perform roughly another 25% of what you completed. For example, if you completed 10 repetitions of an exercise and when you finished, you felt like you could perform another 2-3 repetitions with good form.

The key is knowing when your form is starting to fail.

If the RPE is 10/10, the last repetition should be extremely hard, but you can maintain proper form throughout the movement.

If you do find an exercise that uses RIR, the concept is very similar. If the RIR is '0', this is equivalent to an RPE of 10/10.

It will take some experimenting to find the correct weight to achieve the target RPE or RIR and if the weight you initially select is too hard or too easy, it is OK to do less or more then the recommended repetitions.

Don't forget to use the HISTORY button

to see what you did the last time you performed the exercise.