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RPE Calculator: Training Weight by RPE and RIR

Paul Hummel Last reviewed October 6, 2026 3 min read
Calculator

Convert RPE to training loads

RIR-based RPE scale (Zourdos et al., 2016) and 1RM equations.

Estimated 1RM (e1RM)
0kg
Reps in reserve
–
Reps to failure
–
Set as % e1RM
–
Reps@10@9@8@7
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Reps + RIR give the reps to failure; the 1RM is then estimated with Brzycki and Epley. The table uses Brzycki.
Quick answer

On the RIR-based RPE scale, RPE 10 means zero and RPE 8 means two reps in reserve. The calculator estimates your 1RM from weight, reps and RPE and shows matching loads for RPE 7 to 10.

What does RPE mean in strength training?

RPE stands for rating of perceived exertion, the perceived effort of a set. In strength training the scale by Zourdos et al. (2016) is most common; it links RPE directly to reps in reserve (RIR): RPE 10 = 0 RIR, RPE 9 = 1 RIR and so on. A set of 5 reps at RPE 8 means two more clean reps would have been possible.

How the RPE calculator works

Reps plus RIR give the number of reps that would have been possible to failure. For that number, the calculator estimates your 1RM (e1RM) with the Brzycki (1993) and Epley equations. The table then shows roughly which weight fits RPE 10, 9, 8 or 7 for 1 to 8 reps. Reps plus RIR must not exceed 12.

Why is this useful?

Many programs prescribe a target like “3 × 5 @ RPE 8” instead of percentages. With a recent set you can estimate the right weight for your next set or session – even on days when your readiness differs from the planned percentage.

How accurate RPE ratings are depends on experience: in Zourdos et al. (2016), experienced squatters showed a stronger relationship between RPE and bar velocity than novices. The values are therefore estimates.

More free calculators

1RM calculatorOne-rep max from weight and reps Bench press calculatorBench 1RM and IPF points Squat calculatorSquat 1RM and training loads Deadlift calculatorDeadlift 1RM and training loads

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Related questions

Sources

  1. Zourdos, M. C., Klemp, A., Dolan, C., et al. (2016). Novel Resistance Training–Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. J Strength Cond Res, 30(1), 267–275. DOI
  2. Brzycki, M. (1993). Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88–90. DOI
This content is for general informational purposes only. Max attempts should only be performed with proper technique, a warm-up and spotting.