Brisk walking or commute to the gym. Prepares core temperature and joints for lifting.
High-intensity vertical climbing. Builds cardiovascular engine, leg endurance, and glute activation.
Full-body aerobic intervals engaging back, legs, and core without spinal impact.
Gentle active recovery. Clears metabolites, lowers heart rate, and aids post-lift nervous system decompression.
Unlike lifting where RPE means reps left in the tank (RIR), Cardio RPE (1–10) measures breathing rate, heart strain, and lactic threshold using the sports science Talk Test:
Analyze logged working sets, late mesocycle RIR fatigue, and PRs to generate a calibrated progressive overload plan with step-loading waves and deloads.
Highest verified working weights achieved across sessions