Glossary
Sets, reps, RIR, 1RM, superset, volume, deload, zone 2.
- Rep: one repetition of an exercise.
- Set: a series of reps without rest. "3 × 10" = three sets of ten reps.
- RIR: reps in reserve – how many reps you had left when you ended the set. RIR 2 = two left.
- RPE: the same on a 1–10 scale where 10 is complete failure. RPE 8 = RIR 2.
- 1RM: the heaviest weight you can lift once. The app estimates it (e1RM) from weight and reps.
- Volume: sets × reps × weight, or simply sets per muscle per week.
- Superset: two exercises back to back without rest, then rest. Saves time.
- Progressive overload: gradually increasing the load over time.
- Deload: a lighter week with halved sets or lower weights.
- Compound: multi-joint exercises like squat, deadlift, bench press, row, press.
- Isolation: single-joint exercises like biceps curl, leg extension, lateral raise.
- Zone 2: talk pace, about 60–70 percent of max heart rate.
- Intervals: bouts of high intensity alternated with rest.
- Powerwalk: brisk walking, 6–7 km/h, with active arms.
- Walk-run: intervals alternating jogging and walking.
- PR: personal record – the app flags when a set beats your best.
Sources and further reading are in the app under Learn. Passboken gives general advice and does not replace a doctor or dietitian. · Updated 2026-10-26
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