FSHP Academy
Functional & Group Training — all lessons

Principles

Overview of functional training principles and conceptsBenefits of functional training for diverse populationsEquipment used in functional trainingFour basic foundations of human movementFundamental movement patterns: push, pull, squat, hingeScience behind functional and constructive trainingDetermining intensity for functional exercise

Functional Workouts by Equipment

Body weight, bands and pulleysDumbbells and kettlebellsMedicine and stability ballsAgility ladder, hurdles and battle ropes

Functional & Group Program Design

Designing functional and group training programmesManipulating training variablesPeriodisation cycles for functional training

Determining intensity for functional exercise

How to set and monitor intensity in functional training using RPE, RIR, heart rate, work-to-rest ratios and movement quality.

Intermediate Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Use RPE and RIR to set resistance intensity
  • Use heart rate, RPE and work-to-rest ratios for metabolic intensity
  • Recognise when technique quality should cap intensity
  • Scale intensity in group settings

Before this lesson

Why this matters

Functional sessions mix strength, power and conditioning. Each needs a different intensity “language”, and in group settings one weight rarely fits all.

Resistance intensity

MethodExample
%1RM3 × 5 at 80%
RIR (reps in reserve)3 × 8 at 2 RIR
RPE (RIR-based)3 × 8 at RPE 8

The RIR-based RPE scale ties ratings to reps left in the tank (e.g., RPE 8 ≈ 2 RIR) and helps auto-regulate load [helms2016].

Metabolic intensity

Set by work rate and work-to-rest ratio, monitored with HR and RPE [garber2011] — see energy systems.

EmphasisWorkWork:rest
Power quality≤10 s1:5–1:12
Anaerobic conditioning20–60 s1:1–1:3
Aerobic conditioning2–5 min or continuous1:1 or less rest

Technique as a ceiling

Intensity should never exceed the client’s ability to maintain technique. Regress the exercise, reduce load or extend rest when quality drops [ratamess2009].

Common mistakes and misconceptions

Case study

A coach runs a 30-min class: power block (KB swings 6 × 8, 45 s rest, RPE 7), strength block (goblet squats 3 × 10 at 2 RIR), conditioning (rower 6 × 40 s/80 s at RPE 8). Each element has its own intensity target.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Introductory needs verification — opens a YouTube search

RPE and RIR explained

Stronger By Science (search)

You will understand: using effort-based scales

Why: Evidence-informed.
Technical needs verification — opens a YouTube search

Work-to-rest ratios for conditioning

sports-science educators (search)

You will understand: designing intervals by energy system

Why: Applies energy-system concepts.

Knowledge check

Knowledge check · 0/5

1. RIR 2 means…

Answer B. Repetitions in reserve estimate proximity to failure.

2. A 1:3 work-to-rest ratio for 20-s efforts means…

Answer A. Work duration × 3 = rest.

3. Why cap intensity by technique?

Answer B. Quality first.

4. In a mixed-ability class, the best way to prescribe intensity is…

Answer B. Effort-based prescription individualises intensity.

5. RPE 7–8 on a CR-10 scale for a strength set corresponds roughly to…

Answer B. The RIR-based RPE scale aligns RPE 8 with ~2 RIR.

Short-answer & application questions

  1. Design a functional circuit with intensity targets for beginners and advanced clients.
  2. Explain RIR to a new client in two sentences.
  3. How would you adjust work-to-rest ratios to emphasise power versus conditioning?

Key takeaways

  • Resistance intensity can be prescribed by load (%1RM), RIR or RPE.
  • Metabolic intensity is governed by work rate and work-to-rest ratio; monitor with HR and RPE.
  • Movement quality is a ceiling: stop or regress when technique degrades.
  • In groups, prescribe effort ranges and offer scaled options.

Connected topics

functional training

Manipulating training variables

functional training

Designing functional and group training programmes

hybrid training

Conditioning design principles

References

  1. Helms ER, Cronin J, Storey A, Zourdos MC (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4):42–49. Narrative review check pending
  2. Garber CE, Blissmer B, Deschenes MR, et al.; American College of Sports Medicine (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7):1334–1359. doi:10.1249/MSS.0b013e318213fefb Position stand check pending
  3. Ratamess NA, Alvar BA, Evetoch TK, et al.; American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3):687–708. doi:10.1249/MSS.0b013e3181915670 Position stand check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.