Fitness und Training

RPE-Rechner

Ein geschätztes Wiederholungsmaximum und ein Trainingsgewicht aus Last, Wiederholungen und Anstrengung berechnen.

RPE-Rechner

KOSTENLOS

RPE 10 ≈ 0 reps left; 9 ≈ 1; 8 ≈ 2; 7 ≈ 3; 6 ≈ 4. Rate the set, not pain or general fatigue.

RIR-adjusted Epley estimate: RIR = 10 − RPE; effective reps = reps + RIR; estimated 1RM = weight × (1 + effective reps / 30). A single at RPE 10 equals the entered weight. This is not an RTS percentage-chart lookup.

Estimates depend on the lift, technique, fatigue and your RPE rating. Accuracy falls at higher effective repetition counts. Rounding uses the total bar load, not each side. A rounded result of zero means the increment is too large.

Hinweise und Grenzen

Trainingswerte sind Schätzungen. Technik, Ermüdung und die eigene Einschätzung der Anstrengung beeinflussen das Ergebnis.

Ausführliche Anleitung, Beispiel und technische Hinweise (Englisch)

Enter a completed set’s weight, repetitions and RPE. Choose target reps, target RPE and a total load increment, then calculate.

Example

100 kg × 5 reps at RPE 8 gives 2 RIR and an estimated 1RM of 123.33 kg. A target of 3 reps at RPE 9 estimates 108.82 kg, rounded down to 107.5 kg in 2.5 kg increments.

Limitations

Uses RIR-adjusted Epley: RIR = 10 − RPE, effective reps = reps + RIR, e1RM = load × (1 + effective reps / 30). A single at RPE 10 equals the input weight. This is an approximation, not the RTS percentage chart. Technique, fatigue and subjective RPE change accuracy, especially at higher effective reps.

RPE-Rechner

RPE-Rechner

Hinweise und Grenzen

Example

Limitations

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