RPE / RIR to % 1RM Converter
Converts RPE and RIR to %1RM with an autoregulation protocol and goal-specific RPE targets.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use RPE / RIR to % 1RM Converter
Converts RPE and RIR to %1RM with an autoregulation protocol and goal-specific RPE targets.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
RPE (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Known 1RM (kg, optional)
Enter a measured or estimated value (minimum 0) (maximum 1000), using the unit indicated in the field label.
Exercise
Choose the option that matches your context; available options include Squat, Bench Press, Deadlift.
Reps per set
Enter a measured or estimated value (minimum 1) (maximum 20), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Strength, Hypertrophy, Power.
How to interpret the output
Repeat tests under comparable equipment, technique and rest conditions. Estimated strength values are not direct measurements.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
RPE is subjective. Use alongside objective performance data. Beginner lifters often misjudge RPE by ±1-2 points.
Read the full disclaimerFrequently asked questions
What does the RPE / RIR to % 1RM Converter estimate?
Converts RPE and RIR to %1RM with an autoregulation protocol and goal-specific RPE targets.
Which information do I need for this strength tool?
Provide RPE (1-10), Known 1RM (kg, optional), Exercise, Reps per set, Goal. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Repeat tests under comparable equipment, technique and rest conditions. Estimated strength values are not direct measurements. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: RPE is subjective. Use alongside objective performance data. Beginner lifters often misjudge RPE by ±1-2 points. Read the medical disclaimer.
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