Below you will find details about the components of our new Whiteboard Calendar Overlay. When preparing for a workout, it’s important to look not only at information about the Workout itself, but also about the Movements contained in it. The purpose of this Overlay is to give as much information as possible to help you decide how to best approach a workout, and how to properly modify it if necessary.
Rx’d results for most workouts will now be assigned a level. This level is from 0-100, with a higher number being better. It represents the percent of results that your result is better than. For example, a level of “80″ means that your result was better than 80% of the site results for that workout. One thing to note is that all modified results are grouped below the worst Rx’d result. So if you do a workout as prescribed, you will automatically have a level higher than all the people who modified. Due to the wide variations in scaling, we can’t assign a meaningful level to Modified results. By including all the results for a workout, and not just Rx’d results, it allows us to standardize and compare levels across workouts.
The Milestone Slider is an easy way to see what score you need to get to achieve a certain level. As you slide to different levels, the score field will update with the appropriate score for that level. If you have done the workout Prescribed in the past, you will be given a Milestone to shoot for on your next attempt at the workout.
Your Previous Results will show up on the slider as well, arranged by their Level. By clicking on different results on the slider, you will be able to bring up all of the details of your previous results.
Potential Max Graph
Whenever you perform a set for a specific lift, we can calculate the Potential Max of your set. The Potential Max is an estimate of what 1RM that set would be equivalent to. We use the standard 1rm Estimator formula to calculate this. For example, performing 3 reps @ 185# gives you a Potential Max of 203#. By comparison, performing 5 reps @ 174# would also give a Potential Max of 203#. This allows us to say that 6 reps @ 174# is better than 3 reps @ 185#.
We have constructed a Potential Max Graph for each of your lifts using these concepts. We have plotted every set of every workout for each movement, based on each set’s Potential Max. This allows us to compare different sets with different reps, and see which one was better. Within the same workout, you can see how intense each set was, by looking at how closely bunched the vertical red points (Potential Maxes) are. When looking at lifting workouts that were performed over the course of a week or two, you can use the Potential Max as a measure of relative intensity. Over longer time periods, the trends of the Potential Max graph will give you good picture of how you are progressing in your lifts.
Max Lifts and Percentage Slider
We’ve also included a section that lists your 1 RM, 3 RM and 5 RM for weightlifting movements, if available. These will give you an idea of what your current maxes are, which can be helpful in choosing an appropriate weight for a workout containing that movement. There is also a small slider below each max, allowing you to quickly find percentages of your 1RM. This makes it much simpler when performing a workout that assigns percentages.
Recent Levels and Recent Posts
We’ve also included a Recent Results graph which shows the levels of other recent workouts you’ve done that contain the selected movement. This can be helpful in seeing how well you generally do on workouts containing, for example, Deadlifts. This can give you an idea of what level to shoot for on a popular workout that you haven’t done before.
The Recent Posts box will let you know the weight/reps you performed during some recent workouts with that movement, to give you some insight into what weight you should choose for your current workout.