Free RPE/RIR calculator
RPE/RIR Load Calculator
Convert a client's top set into estimated 1RM, reps in reserve, and a target load for the next set. Useful when the program says RPE 8 but the client reports something different.
RPE/RIR load calculator
Convert a hard set into a practical target load.
RPE 10 means zero reps in reserve. RPE 8 means about two reps in reserve, so the calculator estimates strength from effective reps.
Load adjustment
Use this when a client reports the set was easier or harder than planned.
0 kg
Target 5 reps at RPE 8 from the estimated strength of this set.
RPE to RIR guide
The calculator uses this simple RPE-to-reps-in-reserve mapping.
Coaching tools
Use RPE/RIR with the rest of the free tool stack
RPE/RIR calculator FAQ
- How does the RPE/RIR calculator work?
- Enter the load, reps, and reported RPE. Trainnode converts RPE to reps in reserve, estimates 1RM from effective reps, and calculates a target load for your planned reps and RPE.
- What is the difference between RPE and RIR?
- RPE describes effort on a 1-10 scale. RIR is reps in reserve. In practical strength coaching, RPE 10 is 0 RIR, RPE 9 is about 1 RIR, and RPE 8 is about 2 RIR.
- Can coaches use this to adjust training load?
- Yes. If a client reports a set was harder or easier than planned, the calculator gives a quick target load for the next set or the next week.
Questions about strength ratios?
Want to see how Trainnode handles strength ratios for your clients?
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Prefer to explore first? See the strength ratios feature.