What RPE is
RPE on the resistance-training scale (Zourdos 2016) is “rating of perceived exertion”, anchored to reps in reserve:
| RPE | Reps in reserve | What it feels like |
|---|---|---|
| 10 | 0 (true failure) | No more reps possible |
| 9.5 | Maybe 0-1, can’t tell | Last rep was a grinder, possibly one more |
| 9 | 1 | Could grind one more |
| 8.5 | 1-2 | Solid, two more would be a fight |
| 8 | 2 | Two clean reps left |
| 7.5 | 2-3 | Smooth, three reps if pushed |
| 7 | 3 | Three reps left, set felt manageable |
| 6.5 | 3-4 | Four reps left, set felt easy |
| 6 | 4 | Four reps left, working weight |
RPE 8 and RIR 2 are the same thing said two ways. Coaches use them interchangeably; we use both on this site because each phrasing reads more naturally in different contexts (“set this at RPE 8” vs “leave 2 in the tank”).
What this calculator does
Given a 1RM, target reps, and target RPE, it returns the load that should produce that combination for an average lifter. The math is a lookup, not a derivation: the RTS table maps each (reps, RPE) pair to a percentage of 1RM, and we multiply by the user’s 1RM.
The table, abridged
| Reps | RPE 7 | RPE 8 | RPE 9 | RPE 10 |
|---|---|---|---|---|
| 1 | 89.2% | 92.2% | 95.5% | 100% |
| 3 | 83.7% | 86.3% | 89.2% | 92.2% |
| 5 | 78.6% | 81.1% | 83.7% | 86.3% |
| 8 | 70.7% | 73.9% | 76.2% | 78.6% |
| 10 | 65.3% | 68.0% | 70.7% | 73.9% |
Read it like this: “A set of 5 reps at RPE 8 should be loaded around 81.1% of your 1RM.” The calculator above runs the full table including 0.5 increments.
Worked example
A lifter with a 120 kg estimated 1RM, prescribed “3 reps at RPE 8”:
Lookup: 3 reps × RPE 8 = 86.3% of 1RM
Target load: 120 × 0.863 = 103.6 kg
Round to bar (2.5 kg increments): 102.5 kgIf the prescription is “3 reps at RPE 9”, the load shifts up:
Lookup: 3 reps × RPE 9 = 89.2% of 1RM
Target load: 120 × 0.892 = 107.0 kgA 3.4 kg jump for one RPE point. That’s why prescribed RPE matters more than prescribed weight for autoregulation: it adjusts for the lifter’s daily readiness without rewriting the program.
Where the table comes from
Tuchscherer’s Reactive Training Systems published the original table in 2010, derived from records of RPE-rated sets across hundreds of powerlifters. Zourdos 2016 validated the resistance training-specific RPE scale against velocity-based metrics. The perceived RIR matched actual remaining reps within ±1 across studied subjects.
The table is a population average. Individual lifters drift from the average by 2-5% per (reps, RPE) cell, and the drift is consistent for that lifter. Once you know “I’m always 2% lower than the table on bench RPE 8 for 5 reps”, you can subtract that on every prescription. This is why working coaches re-estimate the table per athlete after 2-4 weeks of logged data.
When to use RPE prescriptions vs percentage prescriptions
RPE prescriptions are autoregulating. They tell the lifter “perform a set that feels like RPE 8”, which adjusts for sleep quality, food, recovery, accumulated fatigue. Percentage prescriptions are fixed: “do 80% of 1RM today” regardless of how the lifter feels.
Use RPE when:
- Programming through high-fatigue blocks (a third week of a hard mesocycle)
- Working with novice lifters whose 1RM is unstable
- Powerlifting peaking blocks where overshoot risks injury
Use percentage when:
- Hypertrophy blocks where total volume is the goal, not max effort per set
- Programs with auto-regulating top sets but fixed-percentage backoff sets
- Lifters who can’t accurately self-rate RPE yet (most novices)
A lot of programs combine both: top set at RPE 8, then 4 backoff sets at 80% of the top set’s load. We document this hybrid pattern in the autoregulation guide.
How it shows up in Coach Sheet
The Workout Plan tab has separate columns for prescribed RPE, prescribed reps, and load. Type a value in any two and the third is suggested via this lookup. The “Achieved” column captures what the lifter did with their RPE feedback, which feeds the e1RM and the next week’s prescriptions. This closes the loop. Prescription → execution → adjustment → next prescription — inside one sheet.
Sources
- [1]
- [2]
- [3]
- [4]