Fitenome isn't a tracker. It's a prescription engine that applies the same decisions a certified CSCS coach would make about your plan, week after week. This page covers the four central pieces: the periodization models, RPE autoregulation, ACWR monitoring, and volume management between your MEV–MAV–MRV landmarks.
No single model fits every trained body. Literature has validated four temporal structures that cover practically all profiles. Fitenome's onboarding assessment picks the one that matches your level and goal, and the app switches model when you do.
Classic progression: add a small load every week for three microcycles, deload on the fourth. It works because beginners respond to almost any well-dosed stimulus. Its advantage is simplicity; its limit, the ceiling that appears after 6-12 months when adaptation becomes non-linear.
Default assignment: users with "beginner" experience and a progression goal (hypertrophy, strength, recomposition).
Volume, intensity and rep ranges shift session to session inside the same microcycle. A typical week may include a strength day (3-5 reps RPE 8), a hypertrophy day (8-12 reps RPE 8) and a mixed day. The intra-microcycle variation prevents plateaus and lets complementary qualities be trained at once.
Default assignment: intermediates with any progression goal.
Block structure developed by Issurin for elite athletes with a competitive calendar. Each block lasts about one mesocycle:
Default assignment: advanced, elite, or anyone with coordinated peaks (competitions, seasonal sports).
Light undulating microcycle, no aggressive progression. Applies the minimum effective dose principle: hold gains with the least possible load. Useful during travel, intense study, late postpartum or when the user explicitly prioritizes health over performance.
Default assignment: "maintain form" goal.
RPE (Rating of Perceived Exertion, 1-10) and RIR (Reps in Reserve) measure the subjective effort of a set. A set at RPE 8 means "you could have done 2 more reps"; RIR 2 says exactly the same. The equivalence is direct: RPE = 10 − RIR.
Fitenome uses these metrics for two things:
intra_session_deload) if RPE rises above the planned ceiling: if the block is prescribed at RPE 8 and the fifth set hits RPE 9.5, the app reduces the remaining sets instead of pushing you to technical failure.| RPE | RIR | %1RM approx. (8 reps) |
|---|---|---|
| 10 | 0 — to failure | ~80% |
| 9.5 | 0-1 | ~78% |
| 9 | 1 | ~76% |
| 8.5 | 1-2 | ~74% |
| 8 | 2 | ~72% |
| 7 | 3 | ~68% |
| 6 | 4 | ~63% |
ACWR compares the load of the last 7 days against the average of the last 28. It's one of the strongest metrics in sports injury monitoring: ratios below 0.8 suggest detraining; above 1.5, elevated overuse injury risk.
Fitenome calculates your ACWR continuously. When it leaves the safe range, the autoregulation module proposes one of four responses: deloadLight, deloadStrong, activeRecovery or volumeCap. It's not optional: if the metric says you're cooking, the day's plan is rewritten before you open the app.
Popularized by Renaissance Periodization (Israetel et al.). For each muscle group, three weekly thresholds exist:
Fitenome always operates between your individual MEV and MRV, derived from your history. In accumulation weeks it approaches MRV; in realization it returns toward MEV to enable supercompensation. When a group sits at MRV for several weeks without progress, the engine triggers a real deload, not a symbolic rest.
The Banister model (1975, refined by Calvert & Banister 1976) describes performance as the difference between two exponential curves with different time constants: fitness (lasting adaptation) and fatigue (acute effect). Each stimulus raises both; fatigue decays faster than fitness, and the difference produces supercompensation.
Fitenome implements this model per muscle group, not globally. It means the app knows your chest is fried while your legs are fresh, and plans the week accordingly. The τ constants adjust to your real recovery, not a population average.
Three sliders: sleep (hours), pain (0-10) and energy (0-10), plus an anatomical area picker if there's localized discomfort. Output: a 0-100 score with verdict (green/amber/red) and an identified driver (pain, sleep, energy, combo or balanced).
The score feeds directly into the autoregulation module. A red readiness driven by "pain" on the quadriceps doesn't mean cancelling the session: it means swapping squat for leg press with reduced ROM, cutting sets and adding hip/ankle mobility to the warm-up.
By contract, no plan generated by Fitenome trains only strength. The WHO (2020) sets 150 weekly minutes of moderate-zone cardio; ACSM (2011, Garber) prescribes mobility ≥3 doses/week. The app distributes these requirements across non-strength days (programmed recovery, not empty days) and, when strength days are ≥4, via finishers attached to the session.
Behm & Chaouachi (2011) showed prolonged static stretching pre-strength reduces force production 4-8% for 60 minutes. That's why Fitenome's warm-up is always dynamic mobility specific to the day's pattern — never static stretching before training.
Macros aren't static. Fitenome recalculates calories, protein, carbs and fat as the mesocycle advances, anchoring the changes to your real anthropometry:
Protein is anchored at 1.6-2.2 g/kg by phase and goal (Phillips, Helms, ISSN guidelines). The daily plan splits breakfast, pre-workout, lunch, post-workout, snacks and dinner with exact grams per meal.
Ready to put this to work? Download Fitenome.