Relative intensity represents how challenging a weight feels based not only on the absolute intensity (the percentage of the weight lifted compared to your 1RM) but also the number of repetitions you are performing in a set. Essentially, relative intensity reflects both the load on the barbell and the fatigue generated from the number of reps performed.

Absolute Intensity

This is the percentage of your 1-rep max (1RM) that you are lifting. For example, if your 1RM for the squat is 300 lbs, and you are lifting 240 lbs, that is 80% of your 1RM. Absolute intensity only tells us how heavy the weight is relative to your max but doesn’t tell the full story of how challenging the set feels, especially when considering the volume (number of reps).

Relative Intensity

Relative intensity combines absolute intensity with reps performed to provide a more complete picture of how difficult the set actually feels. A set of 5 reps at 80% will feel much harder than a set of 1 rep at 80%, even though the weight on the bar is the same.

Relative intensity accounts for how close you are working to failure by incorporating Reps in Reserve (RIR) and Rate of Perceived Exertion (RPE).

Example:

If you’re lifting 80% of your 1RM for 3 reps (a relatively low rep range), this will feel moderately difficult, say around RPE 6-7. But if you’re lifting the same 80% for 8 reps, you may feel significantly more fatigued, and the perceived exertion would likely rise to RPE 9 or 10.

Reps in Reserve (RIR)

RIR is a method used to gauge how many repetitions you could still perform with good form at the end of a set. It reflects how close you are to failure. For instance, if you’re doing a set of 10 reps and feel you could only do 2 more before failing, that’s referred to as 2 RIR.

• High RIR (4-5 reps left): Indicates that the set is relatively easy.
• Low RIR (0-1 reps left): Means you’re pushing close to muscular failure.

Rate of Perceived Exertion (RPE)

RPE is a subjective scale used to assess how difficult a set feels on a scale from 1 to 10, with 10 representing maximum effort (the point where you couldn’t complete another rep with good form) and 1 representing minimal effort. RPE can be closely related to RIR, where:

• RPE 10 = Max effort (0 RIR, you could not do another rep)
• RPE 9 = 1 rep left in the tank (1 RIR)
• RPE 8 = 2 reps left in the tank (2 RIR)

Velocity-Based Training (VBT)

VBT is a method of strength training that uses the speed of the barbell (or the velocity of movement) as feedback to adjust loads, track progress, and enhance training outcomes. VBT measures the velocity at which a movement is performed, allowing athletes and coaches to tailor training to the specific goals of power, strength, hypertrophy, or endurance by targeting specific velocity ranges.

How Velocity-Based Training Works

In VBT, a device (like a linear position transducer or accelerometer) is attached to the barbell to measure how fast the bar is moving. The speed at which an athlete can move a certain weight can indicate several things:

• Fatigue: Slower velocity can signal fatigue and prompt the athlete to adjust the load or terminate the set.
• Performance readiness: A faster velocity on a given day might indicate that the athlete is more recovered and can handle a higher training load.
• Load selection: Velocity can help ensure that the load being lifted matches the intended intensity or training goal (e.g., strength, power, hypertrophy).

Velocity Zones in VBT

Each type of strength training goal has an associated velocity range. These ranges indicate the speed at which the bar should move for optimal training in that area. Here’s a breakdown of typical velocity zones compared to absolute intensity (% of 1RM):

• Speed/Power Training: Velocity: 1.3 m/s or faster, Intensity: 30-50% of 1RM
• Strength-Speed: Velocity: 0.75-1.3 m/s, Intensity: 50-75% of 1RM
• Peak Power: Velocity: 0.75-1.0 m/s, Intensity: 40-60% of 1RM
• Strength Training: Velocity: 0.35-0.75 m/s, Intensity: 75-90% of 1RM
• Maximal Strength: Velocity: 0.15-0.35 m/s, Intensity: 90-100% of 1RM
• Endurance/Hypertrophy: Velocity: 0.5-0.75 m/s, Intensity: 65-75% of 1RM

How VBT Complements Traditional Training

While absolute intensity is a key measure in traditional strength training, VBT enhances training by ensuring that the intended training stimulus (e.g., speed, strength, power) is achieved on any given day, regardless of how much weight you’re lifting.

How to Use the Relative Intensity Chart

Fatigue Management: Using relative intensity, you can better adjust your workouts based on not just what you are lifting, but how difficult it is intended to be.

Progressive Overload: By understanding how relative intensity changes with reps, you can progressively increase both load and reps while avoiding overtraining.

Volume and Load Planning: Relative intensity helps you balance volume (sets and reps) with load to avoid overreaching while still stimulating strength gains.

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