Calculator
RPE Calculator: Estimate Your Max and Choose a Rest Interval
Rate of Perceived Exertion tells you more than reps alone. Enter your working set details to get an estimated max and a rest recommendation matched to the actual demand of the set.
Estimated 1RM
—
Calculated with the RTS percentage chart.
Intensity
—
Percentage of your estimated max this set represents.
Rest recommendation
Use the 3-minute preset. Maximum effort needs full ATP and neural recovery.
Next set planning
Target RPE recommendations
Same rep target, different effort
RPE to %1RM Chart
This is the conversion the calculator uses. Find your reps completed down the side and your RPE across the top to read the percentage of your one-rep max that set represents.
| Reps | RPE 10 | RPE 9 | RPE 8 | RPE 7 | RPE 6 |
|---|---|---|---|---|---|
| 1 | 100% | 96% | 92% | 89% | 86% |
| 2 | 96% | 92% | 89% | 86% | 84% |
| 3 | 92% | 89% | 86% | 84% | 81% |
| 4 | 89% | 86% | 84% | 81% | 79% |
| 5 | 86% | 84% | 81% | 79% | 76% |
| 6 | 84% | 81% | 79% | 76% | 74% |
| 8 | 79% | 76% | 74% | 72% | 69% |
| 10 | 74% | 72% | 69% | 67% | 65% |
Percentages follow the widely used RPE load chart popularized by Mike Tuchscherer's Reactive Training Systems.
How RPE Works and How It Maps to RIR
RPE is Rate of Perceived Exertion on a 10-point scale. RIR is Reps In Reserve, the number of reps you could still have done. The two are the same scale flipped: RPE equals 10 minus RIR. An RPE of 8 means you stopped with 2 reps left.
| RPE | Reps in reserve | What it means |
|---|---|---|
| 10 | 0 | No reps left. True failure. |
| 9 | 1 | One rep left in the tank. |
| 8 | 2 | Two reps left. The common hypertrophy target. |
| 7 | 3 | Three reps left. Solid volume work. |
| 6 | 4 | Four or more left. Speed or technique work. |
Worked example
You bench 100 kg for 5 reps at RPE 8. Five reps at RPE 8 is about 81% of your one-rep max, so your estimated max is roughly 123 kg. To push the next set to RPE 9, aim for about 84%, which is near 103 kg. The calculator above runs this for any weight, reps, and RPE.
Frequently Asked Questions
How do you convert RPE to a percentage of 1RM?
RPE tells you reps in reserve, and reps plus reps-in-reserve map to a percentage of your one-rep max. For example 5 reps at RPE 8 means you had 2 in reserve, which is about 81% of 1RM. Use the chart on this page or the calculator above to convert any weight, reps, and RPE.
What is the difference between RPE and RIR?
They are two sides of the same scale. RIR is reps in reserve, the number of reps you had left. RPE is 10 minus RIR. An RPE of 8 is the same as 2 reps in reserve.
What RPE should I train at for hypertrophy versus strength?
Most hypertrophy work lives at RPE 7 to 9, which is 1 to 3 reps in reserve. Strength work is often programmed at RPE 8 to 9 on the main lifts, with occasional RPE 10 singles for testing. Beginners should stay a little further from failure while they learn the lifts.