Reps in reserve: how to set rep and effort targets

A target tells you what a set should look like before you start it: how many reps, and how hard. Reps in reserve is the simplest way to put a number on the “how hard” part.

What reps in reserve means

Reps in reserve (RIR) is how many more reps you could have done when you stopped the set. RIR 0 means the next rep would have failed. RIR 2 means you had two good reps left.

You might know RPE, a 1–10 effort scale. For lifting they line up neatly: RPE 10 is RIR 0, RPE 9 is RIR 1, RPE 8 is RIR 2. RIR is just easier to answer mid-set: “how many more could I do?”

Combining reps and effort

A rep target on its own doesn’t say how heavy to go. Ten reps can be a warm-up or an all-out set. Add RIR and the set is clear: 10 reps at RIR 2 means a weight you can lift ten times with about two reps left.

Reps and RIR for most working sets.
RIR only when the reps can float, like “go to RIR 1”.
Reps only for easy work where effort doesn’t matter much.

Many lifters keep most sets at 1–3 reps in reserve and save RIR 0 for the last set of an exercise, if at all.

Picking the weight

Choose a weight you think will land on the target. If you hit 10 reps with 4 left, it was too light, so go up next time. If you only got 8, go down or stay put. Over a few sessions the targets keep the weight honest.

Setting targets in Voltra

Targets live on each exercise in a program. Tap Add targets under the exercise name and add a row per set.

Each set gets reps (1–99), RIR (0–4 or 5+), or both.
Add set copies the set above, so “3 × 10 at RIR 2” takes a couple of taps.
Timed exercises get a duration instead, like 00:45.
Up to 20 set targets per exercise, on the free plan too.

There are no weight targets on purpose. You pick the load that hits the reps and effort, as above.

Voltra's set target editor for Back Squat in the Lower Body A program, with five sets of reps and reps in reserve and an Add set button that copies the last set. Sample data. — The set target editor · Sample data

Targets during a workout

Every set shows its target right under it, like Target 1: 8 reps · 2 RIR, next to last time’s numbers. Warm-up sets don’t use up a target, and each logged set keeps the target it was logged against, even if you change the program later.

Targets work the same inside a superset: each exercise keeps its own.