Formula
The Reactive Training Systems chart (Mike Tuchscherer) starts from an RPE-10 set. Doing more reps, or stopping with reps in reserve, walks down that ladder. A half-point RPE is the average of the two cells beside it, rounded to a tenth.
estimated 1RM = weight ÷ (percent ÷ 100)
target load = estimated 1RM × target percent
RIR = 10 − RPE
Locked cells: 1 @ 10 = 100, 5 @ 8 = 81.1, 3 @ 9 = 89.2, 1 @ 9.5 = 97.8, 10 @ 6 = 62.6. Reps run from 1 to 10. RPE runs from 6 to 10 in steps of 0.5. Tuchscherer describes the chart as a guide. It is more accurate near a max.
Worked examples
200 for 5 at RPE 8. 81.1%. Estimated max = 200 / 0.811 = 246.6. A target of 3 reps at RPE 9 is 89.2% of that max, about 220.
A single at RPE 10. 100%. The estimated max is the weight on the bar. There is nothing to add.
Reference
Percent of one-rep max. Rows are RPE, columns are reps. This is the chart the calculator uses.
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100 | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 |
| 9.5 | 97.8 | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 |
| 9 | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 |
| 8.5 | 93.9 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 |
| 8 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 |
| 7.5 | 90.7 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 |
| 7 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 |
| 6.5 | 87.8 | 85 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64 |
| 6 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68 | 65.3 | 62.6 |
Questions
What percent is 5 reps at RPE 8?
81.1% of one-rep max, on the Reactive Training Systems chart. A set of 200 at that effort estimates a max of 200 ÷ 0.811, about 246.6.
What is RPE, and what is RIR?
RPE is rate of perceived exertion. On this chart RPE 10 means nothing left, RPE 9 means one rep in reserve, RPE 8 means two. RIR = 10 − RPE. The chart is a guide. It is tighter near a max than it is on a set of ten.
How are the half-RPE cells filled?
An integer RPE is the RPE-10 column shifted by the reps in reserve. A half RPE is the one-decimal average of the two neighboring integer cells. 1 rep at RPE 9.5 is 97.8%. 3 reps at RPE 9 is 89.2%. 10 reps at RPE 6 is 62.6%.
Can I use this as an RPE to percentage chart?
Yes. The table below is the whole chart this calculator uses, reps 1 through 10 and RPE 6 through 10 in half steps. If a published chart disagrees by a tenth, this page follows the cells locked above.
Sources
- Reactive Training Systems RPE chart, Mike Tuchscherer. Integer RPE shifts the RPE-10 ladder by the reps in reserve. Half-RPE cells are the one-decimal mean of the neighbors.