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RPE, RIR, and 1RM Percentage Chart
Relate your perceived effort to the reps you could still have performed, then estimate your set's relative load.
Guidelines for your set
Estimated reps in reserve (RIR): 2
Estimated load (% of 1RM): 81.1 %
| RPE | RIR | Estimated load (% of 1RM) |
|---|---|---|
| 10 | 0 | 85.7 % |
| 9 | 1 | 83.3 % |
| 8 | 2 | 81.1 % |
| 7 | 3 | 78.9 % |
| 6 | 4 | 76.9 % |
RIR is an estimate of your effort. The percentage comes from a formula and varies by exercise and person.
Understand the calculation
On the RPE scale based on reps in reserve, an RPE of 10 corresponds to no reps remaining, 9 to about one, and 8 to about two (Zourdos et al., 2016; Helms et al., 2016). The displayed percentage applies the Epley formula to the total of completed reps and estimated reps in reserve. This extension is a calculation guideline, not a validated measure of your load.
RIR ≈ 10 - RPE. Estimated load (% 1RM) = 100 / (1 + (reps + RIR) / 30). For one rep at RIR 0: 100%.
Scientific sources
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J. 2016;38(4):42-49. doi:10.1519/SSC.0000000000000218.
- Zourdos MC, Klemp A, Dolan C, et al. Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. J Strength Cond Res. 2016;30(1):267-275. doi:10.1519/JSC.0000000000001049.
- Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.