WHAT IS RIR?

Repetitions In Reserve (RIR)

RIR is a tool used to describe how challenging an exercise set was by estimating how many reps you believe were left before reaching absolute fatigue.

E.g. 10 BB back squats - RIR 2 would represent a weight you can only do 2 more reps with.

RIR 0 - maximal effort

RIR 1 - 1 repetition left
RIR 2 - 2 repetitions left
RIR 3 - 3 repetitions left
RIR 4-6 - 4-6 repetitions left
RIR 6-8 - light effort
RIR 8-10 - no effort