How back-off methods work
Kiloton runs back-off sets four ways. All four stop when your estimated 1RM has fallen by your target.
At a glance
| Method | Weight | Reps | RPE |
|---|---|---|---|
| Load drop | Drops once, then held | Same | Climbs |
| Rolling drop | A little lower each set | Same | Held at target |
| Repeats | Same as top set | Same as top set | Climbs |
| Rep drops | Same as top set | Fewer each set | Held at target |
Back-off to
The estimated 1RM drop that ends your back-offs. Lower stops you sooner, higher goes deeper.
Pick 0, 3, 5, 7 or 10%. The default is 5%, and 0% ends after one back-off.
Every example starts from 140 kg for 5 at RPE 8 with a 5% target. The weights and the stop are the app’s; the ratings are one lifter’s.
Load drop
Drop the weight once and hold it. Reps stay the same and RPE climbs to target.
The weight is the top set less your target: 140 kg less 5%, rounded to 132.5 kg.
| Set | kg | Reps | RPE | Est. 1RM | Drop |
|---|---|---|---|---|---|
| Top set | 140 | 5 | 8 | 172.6 | — |
| Back-off 1 | 132.5 | 5 | 6.5 | 171.2 | 0.8% |
| Back-off 2 | 132.5 | 5 | 7 | 168.6 | 2.3% |
| Back-off 3 | 132.5 | 5 | 7.5 | 165.8 | 3.9% |
| Back-off 4 | 132.5 | 5 | 8 | 163.4 | 5.4% |
Back-off complete. Estimated 1RM down 5.4%, target 5%.
Rolling drop
Keep every set at your target RPE. Take a little weight off each set to stay there.
Each set is about 2.5% lighter. An easy set keeps its weight, a hard one resets from what it showed, and nothing goes below 132.5 kg, where it ends.
| Set | kg | Reps | RPE | Est. 1RM | Drop |
|---|---|---|---|---|---|
| Top set | 140 | 5 | 8 | 172.6 | — |
| Back-off 1 | 137.5 | 5 | 8 | 169.5 | 1.8% |
| Back-off 2 | 135 | 5 | 8 | 166.5 | 3.6% |
| Back-off 3 | 132.5 | 5 | 7.5 | 165.8 | 3.9% |
| Back-off 4 | 132.5 | 5 | 8 | 163.4 | 5.4% |
Back-off complete. Estimated 1RM down 5.4%, target 5%.
Repeats
Repeat the top set, same weight and same reps. RPE climbs as you tire.
The card stays the same until the drop reaches your target.
| Set | kg | Reps | RPE | Est. 1RM | Drop |
|---|---|---|---|---|---|
| Top set | 140 | 5 | 8 | 172.6 | — |
| Back-off 1 | 140 | 5 | 8.5 | 169.9 | 1.6% |
| Back-off 2 | 140 | 5 | 9 | 167.3 | 3.1% |
| Back-off 3 | 140 | 5 | 9.5 | 164.7 | 4.6% |
| Back-off 4 | 140 | 5 | 10 | 162.2 | 6.0% |
Back-off complete. Estimated 1RM down 6.0%, target 5%.
Rep drops
Keep the top set’s weight. Take fewer reps each set to stay at your target RPE.
The weight stays at 140 kg and the reps are yours to choose.
| Set | kg | Reps | RPE | Est. 1RM | Drop |
|---|---|---|---|---|---|
| Top set | 140 | 5 | 8 | 172.6 | — |
| Back-off 1 | 140 | 4 | 7.5 | 169.9 | 1.6% |
| Back-off 2 | 140 | 4 | 8 | 167.3 | 3.1% |
| Back-off 3 | 140 | 3 | 7.5 | 164.7 | 4.6% |
| Back-off 4 | 140 | 3 | 8 | 162.2 | 6.0% |
Back-off complete. Estimated 1RM down 6.0%, target 5%.