Loads and programming

RIR (reps in reserve)

RIR (reps in reserve) is how many repetitions you had left in the tank at the end of a set: RIR 2 means you could have done two more.

In practice

It is the flip side of RPE (RPE 8 ≈ RIR 2). Training with 1-3 RIR on most sets is a good compromise between stimulus and recovery.

For information only This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.

Exercises where it is used

Leg Press Biceps Curl Triceps Pushdown

Equipment

Selectorized machines

Related terms

RPE (rate of perceived exertion) Training to failure

Frequently asked questions

What is RIR (reps in reserve)?

RIR (reps in reserve) is how many repetitions you had left in the tank at the end of a set: RIR 2 means you could have done two more. It is the flip side of RPE (RPE 8 ≈ RIR 2). Training with 1-3 RIR on most sets is a good compromise between stimulus and recovery.

Can you give a practical example of RIR (reps in reserve)?

3 sets of 8 with 2 RIR: stop when you feel you could do at most 2 more. If on the third set you could have done 4, increase the load next time.

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