Adaptive Strength vs Adaptive Strength: Last Set RIR
Both are free in Durata and shown in full on their own pages. Here they are side by side, from the same program data the app runs.
- Session: Adaptive Strength, 40–50 min; Adaptive Strength: Last Set RIR, 35–50 min.
- The same: days a week (4), length (21 weeks), level (intermediate), goal (strength, powerlifting) and equipment (barbell + a rack).
Adaptive Strength and Adaptive Strength: Last Set RIR, line by line
| Adaptive Strength | Adaptive Strength: Last Set RIR | |
|---|---|---|
| Days a week | 4 | 4 |
| Session | 40–50 min | 35–50 min |
| Length | 21 weeks | 21 weeks |
| Level | Intermediate | Intermediate |
| Goal | Strength, Powerlifting | Strength, Powerlifting |
| Equipment | Barbell + a rack | Barbell + a rack |
| Written by | Traditional | Traditional |
| Progression | % of Training Max — your last set against its target moves the TM every week: up to +3% when you beat it, down 5% when you fall short; Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses | % of Training Max — your sets and the RIR on your last set move the TM every week: up to +3% with reps to spare, down 5% when you fall short; Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Who it suits. This suits an intermediate lifter who wants a long strength block that corrects itself when a week goes badly. It works for anyone who wants their weights to follow their performance rather than a fixed jump. It also suits anyone whose week changes, because the same program fits 2 to 6 days. A beginner still adding weight every session will do better on a simple linear program first. Accessories are up to you; Durata adds one upper-back lift to each day (rows, pull-ups or pulldowns), aiming for about 40 reps over three sets before adding weight.
How it progresses. The all-out set is what moves your training max. Beat its target by 1 rep and next week's max goes up 0.5%, by 2 reps 1%, by 3 reps 1.5%, by 4 reps 2%, by 5 or more 3%. Hit the target exactly and it holds. One rep short takes 2% off, two or more short takes 5% off. The change is to the exact max, so small wins add up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. Skip the set's reps and the max holds; the lighter weeks never move it. Change a max by hand and the program carries on from yours.
Who it suits. This suits an intermediate lifter who wants a long strength block that corrects itself when a week goes badly, without grinding a set to failure every session. You need to be able to judge your reps in reserve honestly; Durata asks you to turn on RIR tracking when you start. It also suits anyone whose week changes, because the same program fits 2 to 6 days. A beginner still adding weight every session will do better on a simple linear program first. Accessories are up to you; Durata adds one upper-back lift to each day (rows, pull-ups or pulldowns), aiming for about 40 reps over three sets before adding weight.
How it progresses. Your sets and your last set's RIR move your training max for next week. Make all five sets with the last on its RIR target and the max holds. Have 1 more rep in reserve than the target and it goes up 0.5%, 2 more 1%, 3 more 1.5%, 4 more 2%, 5 or more 3%. Finish under the target, or one set short of its reps, and it comes down 2%; two or more sets short take 5% off. The change is to the exact max, so small wins add up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. Skip the rating and the max holds; the lighter weeks never move it. Change a max by hand and the program carries on from yours.
Common questions
How is this different from Adaptive Strength?
Adaptive Strength ends each lift with a set for as many reps as you can, and those reps move the max. This version never takes a set to failure: all five sets are the same, and your rating of the last one moves the max. The weeks, percentages and lifts are the same.
Are Adaptive Strength and Adaptive Strength: Last Set RIR free?
Yes. Both are free to run in Durata, and each one's page shows every set of every session.
Run Adaptive Strength or Adaptive Strength: Last Set RIR in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.