RPE Calculator
Training weight from RPE and repsRuns locally · nothing uploaded
Set you just did
Next set target
Estimated 1RM
123.3
Suggested load
107.5
≈ 86.3% of 1RM
RPE chart (% of 1RM)
| RPE \ Reps | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 RIR 0 | 100 | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 |
| 9.5 | 97.8 | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 |
| 9 RIR 1 | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 |
| 8.5 | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 |
| 8 RIR 2 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 | 62.6 |
| 7.5 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 | 61.3 |
| 7 RIR 3 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 | 62.6 | 59.9 |
Also works as:rpe chartrpe calculator liftingrir charte1rm calculatorrts rpe chart
How it works
Formula
e1RM = load ÷ chart percentageNext load = e1RM × percentage for target reps and RPERIR = 10 − RPEWorked example
Given: 100 kg × 5 @ RPE 8, next set 3 @ RPE 8
- 5 @ 8 = 81.1% → e1RM ≈ 123.3 kg.
- 3 @ 8 = 86.3% → 106.4 kg → 107.5 kg rounded.
Result: 107.5 kg for 3.
Sources
- Tuchscherer M. The Reactive Training Manual. 2008.
- Helms ER, et al. Strength Cond J. 2016;38(4):42–49.
How to use
- 1Enter the weight, reps and RPE of the set you just did.
- 2Set the target reps and RPE for the next set and the rounding.
- 3Read the estimated 1RM and suggested load.
FAQ
What does RPE 8 mean?
RPE 10 is a true max; RPE 8 means about 2 reps left in the tank (RIR 2); 9.5 means maybe one more.
Why train by RPE?
It adjusts the load to daily readiness: heavier on good days, lighter when tired.
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