Convert between RPE, RIR, and percentage of 1RM for optimal training programming
RPE (Rate of Perceived Exertion) is a subjective scale from 1-10 that measures how difficult a set feels. RPE 10 means maximum effort with no reps left, while RPE 6 means you could do 4 more reps. It's essential for autoregulated training.
RIR (Reps in Reserve) indicates how many more reps you could perform at the end of a set. RIR 0 means no reps left (RPE 10), while RIR 3 means you could do 3 more reps (RPE 7). It's directly related to RPE.
While percentage-based training uses fixed loads, RPE allows for daily fluctuations in strength and recovery. RPE 8 might be 80% one day and 85% another, making it more responsive to your current state.
RPE is excellent for autoregulation, allowing you to adjust training loads based on daily readiness. Most training should occur at RPE 6-8, with RPE 9-10 reserved for testing or competition preparation.
Use sparingly for max attempts, competition preparation, or true strength testing. High fatigue, long recovery needed.
Ideal for strength development and heavy singles/doubles. Builds confidence with heavy weights while managing fatigue.
Perfect for most strength training. Provides good stimulus while allowing consistent training and progression.
Excellent for hypertrophy, technique work, and high-volume phases. Low fatigue, high frequency possible.
Use for active recovery, technique practice, and deload weeks. Minimal fatigue accumulation.
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