Glossary

%1RM

Load as a percent of your training max; 75% default. The math.

1RM

One-rep max: the most you can lift once. Kohlrabi estimates it from your sets.

Deload

A lighter week, 60% of normal load by default; never scheduled for you. Run a program.

Don't progress

Tag that stops progression: a set keeps its written target, or an exercise gets no suggestions.

Estimated 1RM

Your 1RM worked out from a set's weight, reps and RPE. The math.

Focus

What a workout or exercise trains for; sets its rep range: Strength 3–5, Hypertrophy 6–12 (default), Endurance 12–20, Hold, Custom.

Increment

What each step adds: a weight (default 5 lb) or a percent. The math.

PR

Personal record: heaviest weight, best weight at a rep count, most bodyweight reps, or longest hold or distance. Ties and warm-ups never count.

Primary / secondary muscles

Main movers and helpers. Secondary muscles get 45% of volume but a full set in set counts. The math.

Rep range

Fewest and most reps to aim for, like 6–12. An exercise's own range beats the workout's focus.

RIR

Reps in reserve: 10 minus RPE. Log it by setting Effort display to RIR in Settings → Display & Units.

RPE

Rate of perceived exertion, out of 10. RPE 10 means nothing left.

RPE-based

Adds reps to the top of your range, then weight, when the top set is at or under the RPE trigger (7, 8 default, 9 or Off). The math.

Set tags

Labels on a set: Warm-up, Dropset, Rest-pause, Full ROM, Slow and controlled, Cheat set, Paused, Assisted, Failure, Don't progress, and your own. Warm-up and Dropset sets never count as the top set; the rest are labels.

Stage

A focus over a run of program weeks, like three of Strength, then a Deload. Enable in Settings → Progression → Stages. Run a program.

Timed work

Exercises tracked in seconds, like planks; they progress by the time step (5 s default).

Top set

Heaviest completed work set of a session; ties go to more reps, then higher RPE. Suggestions read it.

Training max

A 1RM you enter for %1RM loads; else your best same-range estimate, capped at the working 1RM. The math.

Working 1RM

Caps the 1RM behind %1RM loads when you've entered no training max. Equals your all-time best until you accept a lower one. Working 1RM.

Sources

1. Zourdos MC, Klemp A, Dolan C, et al. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research, 30(1), 267–275. doi:10.1519/JSC.0000000000001049