Working 1RM
When the 1RM behind your %1RM loads can come down. Kohlrabi always asks first.
Two numbers per lift
- All-time best: your heaviest set's estimated 1RM. It never goes down.
- Working 1RM: caps your %1RM loads when you haven't typed a training max. It equals your best until you apply a lower one.
When a lower one is offered
| Case | When | Offer |
|---|---|---|
| Hard sessions | Your last 3 hard sessions in 6 weeks each estimate 7%+ under it. Hard: 10 reps or fewer at RPE 7+. | Highest of the three, at most 10% lower. |
| A long break | 4+ weeks off a lift you'd done 3+ times in the prior 12 weeks. | 5% lower after 4 to 8 weeks, 10% after 8+. |
Never under 80% of your best; one lowering per 6 weeks. Exact math: Equations.
To leave out a bad day, turn on Off day on the finished workout. Why cautious: a tested 1RM varies about 4% [1], RPE is most accurate near failure [2], and strength holds about 3 weeks off [3].
Use, Keep or Undo
Nothing changes until you tap Use. Keep hides the offer for 8 weeks. Why …? lists the sessions.
After Use, the exercise page shows 1RM for %1RM loads beside All-time best, with Undo and a 1RM history card. A session that beats the lowered number raises it. Until then, basis lines say Rebuilding.
Where suggestions show
Stats → Suggested changes, the exercise page, and Home (with Review). In Settings → Progression, turn off Working 1RM suggestions to hide them, or turn on Lower 1RM without asking to apply them for you.
Sources
- Grgic J et al. (2020). Sports Medicine – Open, 6, 31. doi:10.1186/s40798-020-00260-z
- Zourdos MC et al. (2021). Journal of Strength and Conditioning Research, 35(Suppl 1), S158–S165. doi:10.1519/JSC.0000000000002995
- McMaster DT et al. (2013). Sports Medicine, 43(5), 367–384. doi:10.1007/s40279-013-0031-3