Narrative review — 2016 — RPE & autoregulation · Periodization
Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training
What did the researchers investigate?
How to incorporate the RIR-based RPE scale into a training plan.
What did they find?
The article describes the RIR-based scale as potentially more precise than traditional session RPE, because it adjusts loads to what the lifter can do on a set-to-set basis and may gauge intensity better near limit loads.
What does this mean for training?
Effort targets can do the work of fixed percentages: the weight adapts to how you perform on the day.
How does FitX AI use this evidence?
FitX AI sets an effort target for each week, and adjusts weights from the effort you report.
Where FitX AI's own choices go beyond this paper
RPE mesocycle. The 7, 8, 9, 10 ladder and the 5-week length are FitX AI design choices. The papers support training near failure and RPE/RIR as effort scales, not this exact schedule.
Reps-left feedback. Reps-left is self-reported; accuracy varies between people, so one rating moves targets only a little.
Limitations
A practical article for coaches, not an experimental study.