Your coach writes "4×6 @ 75% · tempo 3-1-1 · rest 2'" and you nod without understanding a thing. Here is what it all means, with examples of how you will see it in the app.
One full execution of the movement: you squat down and back up once, that is one rep. It is the smallest unit everything else is built on.
A group of consecutive reps without leaving the exercise. "4×6" means 4 sets of 6 reps: you do 6, you rest, and so on 4 times.
Rest between sets (rest 2:00) lets you recover strength for the next one. In max-strength work there is also rest between reps: you let go, breathe for 10-15 seconds and do the next one. It is not slacking, it is part of the stimulus.
The speed of each phase of the rep, in seconds. "3-1-1" on a squat: 3 seconds down, 1 second pause at the bottom, 1 second up. The same weight at a slow tempo is much harder.
Your 1RM is the most weight you can move exactly once. Plans are written as percentages of that max ("6 reps at 75%") so the same session works whatever your level.
Within a session, each set comes out a bit worse than the last: that is performance loss and it is normal (coaches use it as a cutoff: "stop when you lose 20% of speed"). Across weeks, if your numbers drop steadily, that is strength loss: a sign of accumulated fatigue or that the stimulus needs to change.
A 1-to-10 scale of perceived effort. RPE 7 = you had 3 more reps in you; RPE 9 = only one more; RPE 10 = none. It lets you adjust the weight to how you are today.
Weeks are grouped into blocks with a goal (strength, volume, endurance), and blocks form a cycle toward a target. Every few weeks comes a deload: a deliberately easy week to absorb the work. Do not skip it.
The guided session walks you through sets, tempos and rests so you never have to think about any of this.
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