At the start of each exercise in the app, you’ll be asked to perform what we call a "familiarization set." This helps the AI assess your performance level and tailor your future training sets accordingly – including real-time adjustments.
You’ll be shown the target number of repetitions and the RIR (Reps in Reserve). This method is based on scientific evidence showing that training close to muscle failure (but not reaching it) is optimal for building muscle and strength while minimizing the risk of overtraining and injury.
What does RIR 2 mean exactly?
RIR 2 means you stop the set when you feel you could still perform two more clean repetitions. This ensures a high training intensity without pushing yourself to complete exhaustion.
The core idea is to train close to failure to effectively stimulate muscles and promote growth, while still optimizing recovery. Training to failure can occasionally be helpful but should be used strategically to avoid unnecessary fatigue.
How to proceed:
After your warm-up, choose a weight that allows you to perform approximately the target number of repetitions.
Complete the set until you reach RIR 2 – just before muscle failure. Then record your reps in the app and mark the set as completed.
Especially in the beginning, it’s okay if you manage more or fewer reps than expected. The app will use your input to adjust your training parameters more precisely in the future.
Now that the app has gauged your performance, it can plan all future training sets of this exercise more accurately – providing you with exact weight recommendations, the number of reps, and the appropriate intensity (RIR).
Feel free to reach out to support@myfitcoach.de anytime if you need further assistance or would like to discuss your training in more detail.