A LITTLE TRAINING CONTEXT

Get to know
your next set.

Four interactive tools using Autoregulate’s training calculations. Adjust the inputs and explore what changes. Everything runs here in your browser.

Estimate your strength

See an estimated one-rep maximum from a working set, including the reps you had left.

Weight lifted60 kg

Reps completed8

Reps left in reserve2

Estimated one-rep maximum

80 kg

An estimate, not a weight you need to test. Higher-rep estimates can be less precise.

Find a starting load

Explore how your target reps and planned effort change the suggested training weight.

Estimated one-rep maximum100 kg

Target reps8

Reps to leave in reserve2

Suggested load, rounded to 2.5 kg

75 kg

With a 20 kg bar, each side: 25 kg + 2.5 kg. Adjust for your equipment, warm-up, and how the set actually feels.

See how feedback matters

Explore a sample muscle group’s next weekly set target using the app’s progression rules.

Current weekly sets12

Pump3 / 5

Soreness2 / 5

Fatigue2 / 5

Already consolidating after higher volume

Example next-week target

14 sets

Add 2 sets

This simplified example uses one feedback entry. The app works with your training history and program; it does not diagnose overtraining or injury.

Explore the recovery map

Change a sample training history and see how volume, soreness, and fatigue affect the estimates.

Muscle group

Completed sets12

Weekly target12

Soreness4 / 5

Overall fatigue2 / 5

Chest

High fatigue

12 weighted sets in this example.

Core and forearms contribute through secondary work and have no direct set target. This is a training estimate, not a measure of medical readiness.

These tools use illustrative inputs and provide estimates. They cannot account for everything about your health, technique, equipment, or day-to-day readiness. Use your judgement and qualified guidance when choosing how to train.