Autoregulation

Rigid programming assumes consistent recovery and performance—an assumption that rarely holds in real life. Autoregulation provides a framework for adjusting training in real-time based on daily readiness, ensuring optimal stimulus regardless of external variables.

What is Autoregulation?

Autoregulation is the practice of modifying training variables (intensity, volume, exercise selection) based on real-time feedback from the athlete's performance and subjective state.

Why Autoregulate?

Daily Variation: Performance varies 5-15% day-to-day based on:

• Sleep quality
• Nutrition status
• Life stress
• Accumulated training fatigue
• Hormonal fluctuations
• Weather and environmental factors

Optimal Stimulus Matching: A rigid program might prescribe work that's too easy on good days (undertraining) or too hard on bad days (overtraining). Autoregulation optimizes the stimulus to current capacity.

Injury Prevention: Pushing through genuinely low days increases injury risk. Autoregulation permits strategic backing off.

Psychological Benefits: Athletes maintain agency over training, reducing frustration from arbitrary targets.

Rating of Perceived Exertion (RPE)

The RPE Scale

RPE provides a standardized way to quantify effort:

Using RPE in Programming

Fixed RPE Targets: Rather than prescribing specific weights or progressions, prescribe RPE targets:

On a good day, RPE 8 for 5 reps might require +25kg. On a bad day, +15kg achieves the same RPE.

RPE Ranges: Use ranges to allow flexibility: "Work up to an RPE 8-9 set of 3 reps."

RPE for Calisthenics Progressions

For bodyweight movements, RPE guides progression selection:

Example - Pull-up Progression Selection:

Select the progression that allows your target rep range at the target RPE.

Developing RPE Accuracy

RPE accuracy improves with practice:

Week 1-4: Log your RPE estimate, then do AMRAP sets occasionally to calibrate. Were you accurate?

Week 5-8: RPE estimates become more reliable as you learn your body's signals.

Ongoing: Occasional calibration sets maintain accuracy.

Reps in Reserve (RIR)

RIR vs. RPE

RIR is directly related to RPE but frames effort differently:

• RPE 10 = 0 RIR (no reps left)
• RPE 9 = 1 RIR (one rep left)
• RPE 8 = 2 RIR (two reps left)

Some athletes find RIR more intuitive for programming.

Using RIR in Programming

Prescribed RIR: "Perform 4 sets of 5 reps at 2 RIR"

This means select a progression/load where 5 reps leaves approximately 2 reps in the tank.

RIR Progression:

This creates progressive overload through intensity (proximity to failure) rather than load.

Autoregulation Methods

Method 1: RPE-Based Loading

Protocol:

1. Warm up to working weight/progression
2. Perform work sets at target RPE
3. Adjust load/progression between sets to maintain RPE

Example:

• Target: 4×5 @ RPE 8
• Set 1: 5 reps with +20kg, felt like RPE 7 → add weight
• Set 2: 5 reps with +25kg, RPE 8 ✓
• Set 3: 5 reps with +25kg, RPE 8.5 ✓ (fatigue normal)
• Set 4: 5 reps with +22.5kg, RPE 8 ✓ (adjusted for fatigue)

Method 2: Rep-Range Autoregulation

Protocol: Prescribe a rep range with stop criteria: "Perform 3-5 sets of 6-10 reps. Stop when you can no longer get 6 reps OR when RPE reaches 9."

Example:

• Set 1: 10 reps (RPE 7)
• Set 2: 9 reps (RPE 8)
• Set 3: 8 reps (RPE 8.5)
• Set 4: 6 reps (RPE 9) → Stop, criterion met

This adapts volume to daily capacity.

Method 3: Fatigue Percent Method

Protocol: After a top set at a target RPE, perform back-off sets at a percentage of that load.

Example:

• Work up to a top set of 3 @ RPE 8 (achieved with +30kg)
• Perform 3 × 3 @ 85% of top set (+25kg)

The back-off percentage auto-adjusts based on daily capacity.

Method 4: First Set Last

Protocol: After ramping to a top set, return to your first working set weight for volume.

Example:

• Set 1: 5 reps @ +15kg (warm-up/first working set)
• Set 2: 5 reps @ +20kg
• Set 3: 5 reps @ +25kg (top set, RPE 8)
• Sets 4-6: 5 reps @ +15kg (first set last, for volume)

Method 5: AMRAP Sets

Protocol: Perform sets with a clear stop point, then one AMRAP (As Many Reps As Possible) set to assess daily capacity.

Example:

• Sets 1-3: 5 reps @ target load (controlled)
• Set 4: AMRAP @ same load (assess capacity)

If AMRAP yields 10+ reps, increase load next session. If only 5-6, maintain or slightly reduce.

Daily Readiness Assessment

Pre-Training Checks

Before training, assess readiness:

Scoring:

• All Green: Proceed as planned or push slightly
• Mostly Green/Yellow: Proceed with attention to RPE
• Mostly Yellow: Reduce volume 10-20%
• Any Red: Consider light session or rest

Warm-up Performance Test

Use warm-up sets to gauge daily readiness:

Protocol: Perform a standardized warm-up set (e.g., bodyweight pull-ups × 5). Compare to normal feel.

Movement Quality Check

Assess movement quality in warm-ups:

• Joints moving freely
• No unusual aches or restrictions
• Coordination feels normal

If movement quality is compromised, address the issue or modify training.

Implementing Autoregulation

Sample Autoregulated Training Week

Monday: Upper Push (RPE-based)

Wednesday: Upper Pull (Fatigue Percent)

Friday: Full Body (Rep Range Autoregulation)

Tracking for Autoregulation

Essential data to track:

Over time, patterns emerge that inform programming decisions.

Common Autoregulation Mistakes

Mistake 1: Always Going Too Hard

Some athletes interpret autoregulation as license to always push maximum effort.

Solution: Target RPE 7-8 for most working sets, saving RPE 9-10 for specific occasions.

Mistake 2: Excessive Variation

Changing everything every session prevents progressive overload.

Solution: Keep core exercises consistent; autoregulate load and volume, not exercise selection.

Mistake 3: Poor RPE Calibration

Without calibration, RPE estimates may be inaccurate.

Solution: Periodically perform true AMRAP sets to calibrate perception.

Mistake 4: Ignoring Long-Term Trends

Autoregulating daily without considering weekly/monthly patterns misses the bigger picture.

Solution: Review trends weekly and adjust programming accordingly.

Mistake 5: Excusing Low Effort

"Autoregulation" shouldn't mean training easy when slightly fatigued.

Solution: Distinguish between true readiness issues and lack of motivation.

Conclusion

Autoregulation transforms rigid programs into responsive systems that adapt to daily reality. By using RPE, RIR, and readiness assessments, athletes can:

• Train optimally regardless of daily fluctuations
• Prevent overtraining from pushing on genuinely bad days
• Prevent undertraining from holding back on good days
• Maintain long-term progression with sustainable effort

The key principles are:

• Use RPE/RIR to guide intensity
• Assess readiness before training
• Allow volume to vary within ranges
• Track data to improve calibration
• Balance responsiveness with consistency

In the next chapter, we'll explore deload strategies—the planned recovery periods that allow autoregulated training to compound into long-term progress.