You can program both RPE and RIR in Superset Sheets using the Effort column. First, turn on Effort and choose the effort unit for the program, then enter your values directly in the sheet.
Follow these steps
Open your program in Superset Sheets.
Go to Settings from the left-side menu.
In Columns, turn on Effort.
Choose the effort unit for the program: RPE, RIR, or Intensity.
Go back to your sheet and find the Effort column.
Enter your values for each exercise.
For RPE, you can use:
a fixed value, like 7.5 or 75%
a range, like 7–8 or 70-80%
comma-separated values, like 6, 7, 8 or 60, 70, 80%
For RIR, you can use:
a fixed value, like 3
a range, like 1–3
comma-separated values, like 3, 2, 1
For Intensity, use one of the following values:
Low
Medium
High
Notes & best practices
Each program can use only one effort unit: RPE, RIR, or Intensity.
The selected effort unit is used throughout the entire program and appears the same way for clients in their workouts and workout history.
Spot AI uses your selected effort unit when generating programs.
FAQ
Do I choose RPE or RIR for each exercise?
Do I choose RPE or RIR for each exercise?
No. You choose the Effort unit once for the program, then use that unit in the Effort column.
Can I use both RPE and RIR in the same program?
Can I use both RPE and RIR in the same program?
No. The effort unit is set at the program level.
What formats can I use in the Effort column?
What formats can I use in the Effort column?
You can use a fixed value, a range, or comma-separated values.
Why don’t I see the Effort column in my sheet?
Why don’t I see the Effort column in my sheet?
Go to Settings and turn on Effort under Columns first.
What is the difference between RPE and RIR?
What is the difference between RPE and RIR?
RPE tracks how hard a set feels. RIR tracks how many reps are left in reserve.
What is Intensity?
What is Intensity?
Intensity is a simplified effort scale that uses Low, Medium, or High instead of numeric RPE or RIR values.