VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
5070 | 30 | 9 | 220 | 220 |
0.1 ~131.45 | 120 x 5 x 1 | EFF 60% INT 55% | |
↑ RPE 5 | |||
0.1 ~160.45 | 150 x 4 x 1 | EFF 73% INT 68% | |
↑ RPE 5 | |||
0.3 ~177.75 | 170 x 3 x 2 | EFF 81% INT 77% | |
↑ RPE 7 | |||
1.1 ~198.65 | 190 x 3 x 5 | EFF 90% INT 86% | |
↑ RPE 8 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2875 | 30 | 9 | 132 | 132 |
0.1 ~76.65 | 70 x 5 x 1 | EFF 58% INT 53% | |
↑ RPE 5 | |||
0.1 ~85.6 | 80 x 4 x 1 | EFF 65% INT 61% | |
↑ RPE 5 | |||
0.3 ~104.55 | 100 x 3 x 2 | EFF 79% INT 76% | |
↑ RPE 6,5 | |||
0.8 ~111.85 | 107 x 3 x 5 | EFF 85% INT 81% | |
↑ RPE 7,5 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
5600 | 35 | 7 | 220 | 220 |
0.1 ~131.45 | 120 x 5 x 1 | EFF 60% INT 55% | |
↑ RPE 5 | |||
0.2 ~164.3 | 150 x 5 x 1 | EFF 75% INT 68% | |
↑ RPE 6,5 | |||
1.1 ~186.2 | 170 x 5 x 5 | EFF 85% INT 77% | |
↑ RPE 7,5 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2240 | 56 | 5 | 49.75 | 40 |
2+ ~49.75 | PR 40 x 12 x 3 | EFF 100% INT 100% | |
↑ RPE 8 | |||
2+ ~49.75 | 40 x 10 x 2 | EFF 100% INT 100% | |
↑ RPE 8 |