How your maxes & race times drive training
How Composite Athlete turns your maxes and race times into prescribed loads and paces — and what happens for lifts you haven't tested.
The numbers on your PRs & Maxes page aren't just a log — they're the inputs your program builds from. Keeping them current is what keeps your loads and paces honest.
Strength loads come from your 1RMs
When a session prescribes a percentage, it's a percentage of the matching 1RM on your ledger, shown as both the percent and the actual weight in your units — for example, 4x3 at 80% (~250 lb). See How a % becomes your actual weight.
Paces come from your race times
For running, rowing, and ski erg work, your program derives interval, tempo, and race paces from the best times you've entered. Shave your 5 km and every pace that keys off it moves with you.
Movements you haven't tested
If a movement has no 1RM on file, the app estimates a starting weight from a related lift and marks it (est.); when there's nothing to estimate from, it prescribes by effort — RPE or RIR — instead. Your ledger itself never stores a max or race time you didn't enter — an estimate is only a starting point until you log a real one. See How a % becomes your actual weight.
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