In your MyFitCoach training plan, you’ll receive specific recommendations for each exercise:
Repetitions (Reps)
Weight (Load)
RIR – “Reps in Reserve” = How many reps you could have done if you'd continued
This combination ensures your training remains effective, safe, and tailored to your current fitness level.
What should I consider when applying the targets?
The goal is to complete the prescribed number of repetitions with the given weight and stop at the point where the number of reps left “in the tank” matches the RIR value.
Example 1 – You can’t complete all reps:
Target: 12 reps / 40 kg / 2 RIR
Actual: You realize at rep 10 that you could only do 2 more.
→ Stop at 10 reps and log: 10 reps / 40 kg / 2 RIR
Example 2 – You could do more reps:
Target: 12 reps / 40 kg / 2 RIR
Actual: You feel like you could easily do 4–5 more after 12 reps.
→ Keep going until you feel only 2 reps are left in the tank.
→ Stop at, for example, 14 reps and log: 14 reps / 40 kg / 2 RIR
What if I misjudge the effort?
No problem – it’s completely normal to misjudge RIR, especially in the beginning. Even experienced athletes can struggle with this.
The most important thing: Be honest and realistic when entering your numbers. That’s how MyFitCoach can adjust your training effectively.
What if I’m unsure?
If you're unsure how many reps were still “in the tank,” always prioritize the RIR value over strictly hitting reps or weights.
With more experience, you’ll become more accurate in judging intensity, form, and proximity to failure.
💡 Training Tip:
Pick a safe machine (e.g., leg press, cable row) and train to complete muscle failure once – just to feel what "nothing goes anymore" actually feels like.
Especially useful: Push the last set of an exercise to the limit – but only if you can safely control the movement or set the weight down at any point.
MyFitCoach may also schedule certain sets with RIR 0, if and when appropriate.
MyFitCoach follows an adaptive coaching model
This means: You’ll normally get specific targets for reps, weight, and RIR.
The only exception: For a brand-new exercise you’ve never tracked before. In this case, the system doesn’t have enough data yet, so no weight is prescribed.
This teaches you to choose your load responsibly and intuitively – which improves your self-regulation, body awareness, and confidence in adjusting your training.
After that, MyFitCoach will provide specific guidance for all future sets based on your input.
📘 More on this in our Help Center article:
👉 No weight targets – why and how it works
Your input during training is key to your progress.
Whether you perform more or fewer reps than suggested – as long as you enter your RIR value honestly, the system can optimize your plan accordingly.
If you have questions or feel unsure, feel free to email us at: support@myfitcoach.de
We’re happy to help!