RIR

reps in reserve

How many more reps you could have done at the end of a set — a measure of how close you were to failure.

RIR 2 means: I finished the set, but I had two more reps in me. RIR 0 is muscular failure — the next rep would not have happened.

It is the inverse of RPE in a gym context: RPE 8 is roughly RIR 2, RPE 10 is RIR 0. Trenaio accepts both and converts between them.

RIR is what lets the app suggest a load for your next session. Without it we only know what you lifted — not what you had left.

How to read the values

RIR 4+Too light to drive a meaningful hypertrophy stimulus.

RIR 2-3The working range for most sets.

RIR 0-1Very hard. Makes sense on a final set, not on every one.

Log RIR on every working set. Without it, progression can only ever say “hold the weight”.
Beginners consistently overestimate their effort — if you had four more in you, write 4, not 1.
Do not take every set to failure. The recovery cost rises out of proportion to the gain.

“Training without going to failure is ineffective.”

Sets ended with 1-3 reps in reserve produce comparable strength and size gains at a markedly lower recovery cost. Failure is a tool, not a default.

In the app every indicator comes with an explanation of what it means in your case and what we suggest doing next.