A Load-Velocity Profile (L-V Profile)âalso known as an RM Equationâhelps you accurately estimate your 1RM and optimize load selection based on velocity. Letâs walk through how to set it up in the app.
đ§Ş Step 1: Create a New RM Equation
- Open the app and tap the âTestsâ icon.
- Select âEquations.â
- Tap the â+â button to create a new equation.
- Fill in the details:
- Name your profile (e.g., January Josh).
- Choose the metric (e.g., Peak Velocity).
- Select the exercise you'll be profiling.
đď¸ Step 2: Perform the Test
Youâll enter data for four sets, each at a different load.
Suggested Load Structure:
Set | Load (% of 1RM) | Reps |
---|---|---|
1 | ~50% | 3 |
2 | ~60% | 3 |
3 | ~70% | 3 |
4 | ~80â90% | 3 |
â ď¸ The 1RM velocity is crucial. If you donât know it, youâll need to:
- Perform a true 1RM lift, or
- Go to failure to determine the velocity threshold.
If that's not feasible, you can use data from similar exercises as a reference.
â Step 3: Review and Save Your Equation
After inputting your sets:
- The app will assess your equation:
- â Perfect / Nearly Perfect â Good to go!
- â ď¸ Improvable â Repeat recommended for better accuracy.
- â Bad Equation â Discard and try again.
Saving the Equation:
- Press Save once satisfied.
- Select the equation to use in future training by tapping the green checkmark.
- This equation will now be used to estimate your 1RM during workouts.
đ Step 4: Use & Manage Your Load-Velocity Profiles
- Your new RM Equation will display your estimated 1RM.
- Create multiple profiles for:
- Different exercises
- Specific training blocks
- Varying fatigue levels
đ You can switch between equations anytime to suit your session goals.
đ§ Summary
Action | Result |
---|---|
Create RM Equation | Customize 1RM estimation for a specific exercise |
Perform 4 progressive sets | Build a linear velocity profile |
Save and select | Choose the equation that best fits your session |
Use during training | Get real-time 1RM estimations based on the profile |
đ A well-built Load-Velocity Profile keeps your training accurate, adaptable, and personalized.