Glossary

1RM

One-rep max. The most weight you can lift once with good form. The app never asks you to test it; it estimates.

%1RM

A percent of your one-rep max. Used to prescribe loads. The app's default is 75%.

Estimated 1RM

What the math says you could lift once, from a logged set's weight, reps, and RPE. On the exercise page, the Est. 1RM headline is the heaviest set's estimate; the best estimate for each rep count sits in the rep-max table below it.

Working 1RM

The 1RM your %1RM loads are worked out from. It starts at your all-time best and can come down, only when you say yes. How it works.

Training max

The 1RM the %1RM math works from. Enter it by hand, or the app uses your best same-rep-range estimated 1RM.

RPE

Rate of perceived exertion, 1-10, in half steps. How hard the set felt. 10 means nothing left.

RIR

Reps in reserve. 10 minus RPE. RPE 8 means about 2 reps left in you.

Top set

The heaviest set of the session; ties go to more reps. The set the progression engine reads. In a program, it comes from the last session of that same program workout; outside a program, from your latest session overall.

Rep range

The min and max reps an exercise works inside, e.g. 6-12. The RPE-based scheme climbs the range, then adds weight and restarts at the bottom. A range set on the exercise itself beats the workout's Focus; Focus is the default for exercises without their own range. When a workout mixes the two, the Focus control says Mixed - tap it to see which exercise uses which.

Hypertrophy

Training for muscle growth. The app's default focus, roughly 6-12 reps.

Strength

Training for maximal force. 3-5 reps in Kohlrabi.

Endurance

Training to sustain effort. Roughly 12-20 reps.

AMRAP

As many reps as possible. One all-out set instead of a fixed rep target.

RPE-based

The effort-gated progression mode. Add reps first; at the top of the range, add weight and drop back to the bottom - the classic double-progression method, gated on the top set's RPE (see RPE-based progression). One of the app's three modes; the default mode is Linear.

Linear progression

Add the increment every session, no RPE gate. Reps carry over; only the load moves.

Undulating periodization

Varying the rep range (or %1RM) week to week instead of holding it flat. In Kohlrabi, use Stages, which are off by default.

Deload

A planned lighter week: the Deload stage. Loads drop to a percent of normal (default 60%). Never scheduled automatically.

Stage

A focus laid over a run of program weeks, like three weeks of Strength, then a Deload. Turn them on in Settings → Progression → Stages.

Hold

Keep the weight where it is. Hold is a focus or stage you can pick: while it applies, Kohlrabi makes no suggestion. The engine also holds on its own when the top set was too hard or had no RPE, and, under Linear, when a non-warm-up work set lands below the range floor. Those holds are silent during the workout; the Progression sheet shows the reason, such as "Sets missed last time. Repeat the load."

Increment

How much weight each progression jump adds. Default 5 lb, or a percent of the load.

Trigger

The RPE threshold that earns progression. Default 8: a top set at RPE 8 or under progresses. Or set it to On completion: finishing the sets earns progression, and RPE never blocks.

PR

Personal record. Beating your best weight, or your best reps, on an exercise. A higher estimated 1RM on its own is not a PR.

Volume

Weight × reps per set, added up. The headline measure of how much work you did.

Sets

Completed sets. A plain count.

Blind spots

Muscles with no work in the selected period. Named, not shamed.

Muscle map

The front-and-back body chart showing where an exercise's, or a whole program's, volume went.

Primary / secondary muscles

The main movers of an exercise, and the helpers. Secondary muscles get 45% of a set's volume in muscle-volume views. Set counts credit secondary muscles in full; the 45% applies to volume only.

Superset

Two exercises performed back to back, logged as a pair.

Focus

What an exercise or workout is for: strength, hypertrophy, endurance, or custom.

Program

A training block: a name, a length in weeks, workouts in order, and progression rules.

Saved workout

A reusable template. Start it any time; it opens pre-filled with exercises and targets.

Log

A finished workout, written to your history. Completed workouts become logs.

Suggestion card

A tappable card with the engine's computed target for an exercise. Nothing changes until you tap.

Time step

For timed work, how many seconds each progression adds. Default 5 s.

Timed work

Exercises tracked in seconds (planks, holds) instead of reps.

Dumbbell weight

What each hand holds. Entry and display default to per-dumbbell; the app stores the combined total of both bells, and volume and PRs use that stored total. One-dumbbell exercises default to a single bell instead, so the entered weight counts once. How the increment applies in each mode is in Equations.

Single side

Left and right logged as their own set rows, alternating: one round is an L row plus an R row. Weights are per side.

Set tags

Labels on a set: Warm-up, Dropset, Failure, AMRAP, and more. Most tags are labels only. Two change how a set counts: Warm-up sits out the top-set race, and Don't progress keeps the exercise out of progression suggestions. AMRAP marks an all-out set as a label; it doesn't change the suggestion.