Strength programming · RPE
RPE chart calculator.
Reps and RPE (or reps in reserve) to a percent of your one rep max, a working weight, or an estimated 1RM.
Inputs
Result
Enter your numbers.
How does an RPE chart turn reps into a percentage?
RPE here is the repetitions in reserve scale: RPE 10 means no reps left (0 RIR), RPE 9 means one rep left, RPE 8 two, and so on. Zourdos and colleagues tested this scale in squatters and found RPE tracks bar speed closely (r of -0.88 in experienced lifters), which is why it is used to set the day's load. The percentages come from the chart published by Mike Tuchscherer of Reactive Training Systems, reproduced identically on two public copies. It is a coach's chart, not a measured law, so treat the result as a starting weight.
Worked example. With a 300 lb 1RM, a set of 5 at RPE 8 is 81.1% of 1RM, so 243.3 lb, which rounds to 245 lb. Going the other way, 225 lb for 5 at RPE 8 implies an estimated 1RM of 277.4 lb (275 to the nearest 5).
The chart is built on one rule: a set of n reps at RPE r matches a set of n + (10 - r) reps at RPE 10. So 5 reps at RPE 8 equals 7 reps taken to failure (81.1%).
| RPE (RIR) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 (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 (0.5) | 97.8 | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 |
| 9 (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 (1.5) | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 |
| 8 (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 (2.5) | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 | 61.3 |
| 7 (3) | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 | 62.6 | 59.9 |
| 6.5 (3.5) | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 | 61.3 | 58.6 |
| 6 (4) | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 | 62.6 | 59.9 | 57.2 |
Frequently asked questions
What is the RPE chart?
It maps a number of reps and an effort rating (RPE 6 to 10, with RPE 10 meaning no reps left) to a percentage of your one rep max. For example 5 reps at RPE 8 is 81.1% of 1RM in the Tuchscherer chart.
How do I convert RIR to RPE?
RPE equals 10 minus reps in reserve. Two reps left (2 RIR) is RPE 8, one rep left is RPE 9, and a set taken to failure is RPE 10.
How accurate is RPE to percentage?
It is an estimate. The chart is a coach's table, not a measured law, and RPE is a self-rating, so the result is only as good as your count of reps left.
Can I estimate my 1RM from an RPE set?
Yes. Pick the e1RM mode: the weight is divided by the chart percentage. 225 lb for 5 at RPE 8 gives about 277.4 lb.
Does this replace the one-rep max calculator?
No. The 1RM calculator uses a rep-max formula for sets taken to failure. This one uses the RPE chart, which also covers sets that stop short of failure.
Sources
Checked
- Zourdos et al. 2016, J Strength Cond Res: Novel Resistance Training-Specific RPE Scale Measuring Repetitions in Reserve
- Fitness Volt: Tuchscherer RPE chart (table copy)
- Sensai: RPE percentage table (second copy, values match)
Zourdos 2016 supports the RPE = 10 minus RIR definition and the link between RPE and bar speed. The percentage table is the Reactive Training Systems chart as printed on the two pages above. Their shared cells agree; RPE 6 and the 11 and 12 rep rows come from the Sensai copy only. No peer-reviewed paper publishes the table. Runs entirely in your browser; nothing you type is sent or stored.
Scope
Education only, not medical advice or personal coaching. Training carries injury risk: use a spotter or safeties for heavy lifts, stop if you feel sharp pain, and check with a clinician before starting a programme if you have a health condition, are pregnant or are returning from injury.