Training metrics
Every number Metric Lift shows for a rep, a set and an exercise, what each one means, and which ones suit your training.
Find your kind of training in the table, then set those metrics as your default on screen. The sections below define every number Metric Lift shows. For a longer explanation of each metric, read the full rep metrics guide.
| Training focus | Primary metrics | Secondary metrics |
|---|---|---|
| Heavy strength | Mean velocity, e1RM | RPE, velocity loss |
| Speed and power | Peak velocity, peak power | Time to peak velocity |
| Hypertrophy | Velocity loss | RPE, mean velocity |
| Olympic lifting | Peak velocity, peak power | Bar path, rep duration |
| Athletes (S&C) | Mean and peak velocity, eccentric power | Power, e1RM |
| Tempo and technique | Rep duration, phase splits | ROM, bar path |
On Free, Metric Lift shows mean velocity, range of motion and eccentric tempo, with bar path and RPE and RIR logging. Every other metric on this page comes with Pro or Ultra, including peak velocity, power, velocity loss, timing splits and e1RM. See Subscriptions.
Choose what shows on screen
To change the metric for one exercise, tap ⋯ on the exercise card and open Exercise settings. Pick a Default metric, then choose the Set review metrics and Workout summary metrics. To change the default metric for every exercise, open Account → Settings → Training preferences and pick a Default metric.
By default, the set review shows mean velocity, range of motion and eccentric tempo.
If you watch only two numbers, make them mean velocity and mean power. Check those two on every set before you look at the rest. Mean power comes with Pro or Ultra.
Per-rep metrics
Velocity
Mean velocity (m/s). Average bar speed across the concentric phase. Use it as your default for most lifts, and above all for heavy strength work.
Peak velocity (m/s). The fastest bar speed during the concentric. It is always higher than mean velocity. Use it for explosive lifts: loaded jumps, speed work and Olympic lifts. Some athletes stay with mean velocity for everything, because peak velocity varies more from rep to rep.
Time to peak velocity (s). How long after the concentric starts you reach peak velocity. A shorter time means you produced force faster. Use it to judge explosive lifts.
Power
Mean power (W). Mean velocity × load × gravity. Use it when power output is the goal, for example in a power block.
Peak power (W). The highest instantaneous power during the concentric. Use it to judge how explosive a jump or a ballistic rep was.
Eccentric power (W). How hard you brake the bar on the way down. A high value means you stopped a fast-falling bar, as in a drop catch. A low value means you lowered it under control. Use it for drop-catch and eccentric-overload work, or to confirm a slow eccentric stayed slow.
Range of motion
Range of motion (cm). The vertical distance of the concentric. Compare it set to set or rep to rep to check that technique stays the same as a set gets hard. Metric Lift measures how far the plate moves, not your hips or body.
Tempo
Metric Lift splits each rep into four phases. Use them to check a prescribed tempo.
Rep duration (s). The total time from the start of the rep to the end. It is the sum of the four phases below.
Eccentric tempo (s). The time the bar spends in the lowering phase.
Bottom pause (s). The time the bar stays still at the bottom before the concentric starts.
Concentric duration (s). The time from the start of the concentric to lockout.
Top pause (s). The time the bar stays still at the top before the next eccentric.
Entered by you
Load (kg or lb). Enter it before or after the set. Power, e1RM and load-based records need it.
RPE and RIR. Optional, logged after the set. See RPE and RIR.
Per-set metrics
After the set, the set review shows these totals for the whole set:
- Total reps
- Set averages — the average of every per-rep metric you have switched on
- Best — the highest value of each metric across the set
- Velocity loss (%) — the drop in mean velocity from your best rep to your last, as a percentage of the best.
Velocity loss is the usual cue for a stop-set rule. In an 8-week squat study of 22 young men, stopping sets at 20% loss gave the same strength gain as 40% with 40% fewer reps. It also gave more CMJ improvement (9.5% against 3.5%). Stopping at 40% gave more quadriceps growth (Pareja-Blanco et al., 2017).
Per-exercise metrics
For each exercise in a workout, Metric Lift combines all the sets of that exercise:
Estimated 1RM (kg or lb). Your predicted one-rep max for the exercise. Metric Lift works it out from that workout’s load-velocity profile. It needs 3 different loads. See Estimated 1RM.
Max power (W). The highest power on any rep of the exercise in that workout. It shows on the power profile. See Load-velocity & power profiles.
Session tonnage (kg or lb). Total load × reps for the exercise in this session.
Total time under tension (s). The sum of the rep durations across the exercise.
Across sessions
- Trend — a set compared with your same-weight sets from the last 6 weeks.
- Personal records — per exercise: best load, rep count, mean and peak velocity, mean and peak power, relative strength.
For coaches and exports
On the Free plan with Coach Mode, up to two athletes see the Free metrics. On an Ultra Coach plan, you see every metric for each athlete in Coach Mode, and each athlete sees them on their own device. The team leaderboard ranks your roster on a chosen score. See Team leaderboard and Subscriptions.
To export your data, open History, tap ⋯, then tap Export data. Every metric is a column in the export. On Free, you can export the last 7 days or a single workout. Longer ranges come with Pro or Ultra.