Rpe calc

Author: w | 2025-04-24

RPE Calculator. Weight Lifted (lbs or kg) Rate of Perceived Exertion (RPE) Calculate Estimated 1RM. About RPE Calculator. What Does RPE Mean? The Rate of Perceived Exertion (RPE) is Velocity 2 RPE Calculator. Convert velocity into the respective RPE and E1RM. Velocity 2 RPE

shaiTroy/RPE-Calculator: RPE-Calculator - GitHub

On fatigue from rowing training and other life stressors. RPE8 is still RPE8, even if you did 10 sets of 500 meters the morning of your strength training session, or are under a deadline at work, or it’s exams time at school.While RPE offers a lot of theoretical advantages, coaches should be aware of the challenges in implementing RPE systems in actuality. Percentage-based strength training has problematic assumptions baked in to the supposedly objective mathematical calculations. RPE-based strength training has problematic assumptions within the assessment framework of implementation.For example, what do you define as RPE10? Some coaches will say that RPE10 is the point of technical breakdown, where one more rep could not be completed without technical error, such as knee cave on a squat or lumbar spine rounding on a deadlift. Athletes might think that RPE10 is the point of muscular failure, where one more rep is not physically possible regardless of technique. Coaches must choose a definition for each RPE range, and communicate this with athletes. Even if our communication is crystal clear, how do athletes know what RPE10 is unless they experience it? While RPE seemed like a way to avoid rep-max testing, without some work at all the RPE ranges, how can we expect athletes to have accurate reference points? Another common question is if athletes should be adjusting weight on each set to hit the prescribed RPE range, or if the RPE number only applies on the final set. Without taking huge amounts of rest between each set to allow for full mental and physical recovery, it’s unlikely that the first set of an exercise is an equal RPE to the final set of an exercise using the same weight. Some coaches prefer one, others prefer the other. Some coaches use an RPE range, eg. “RPE 7-8,” to get around this. Perhaps the athlete is around an RPE7 on the first set, but an RPE8 on the final set with the same weight as fatigue sets in. All of this requires programmatic clarity.Finally, there are the human elements. Rowers are intensely competitive athletes, usually highly intrinsically motivated to improve against one’s own standard of performance, and accustomed to pushing through pain and fatigue. To use an RPE-based system, we must trust that athletes are accurately assessing their readiness to train, and are willing to adjust their weight-selection accordingly. Even if both of those are true,

George Leo - RPE Calculator - RPE Calculator

Magnitude for the RPE group. The researchers found that the RPE group trained at a higher intensity than the percentage group. They suggest that this was because the RPE subjects could increase training loads more rapidly than the fixed percentage group.Practical Takeaways for Rowing TrainingFirst, with either method you choose, tracking and recording training sessions in some format is a helpful practice to improve training efficiency, efficacy, and engagement. Both self-coached and coached rowers can benefit from this by at least taking guesswork out of training and recording what weights they used for which exercises and which sets and reps, so that future sessions can build on earlier sessions. We can also go beyond this by adding some context to go along with the pure numbers.Read More: How to Track Your Rowing WorkoutsOverall, I think RPE offers greater advantages and fewer disadvantages than percentage-based training for rowers. Based on the results of the available studies with a general population, we can at least expect RPE strength training to be as effective as percentage-based strength training for gaining strength and muscle. The biggest advantage of RPE for rowing training is offering a system of flexibility around fatigue and readiness to train. Making this work in a coaching context requires intentional planning, clear communication, and consistent presentation with athletes.Use as clearly defined and transparent of an RPE scale as you can find or produce. Communicate clearly the issue of RPE from first set to final set, and if athletes should be adjusting weight on each set to hit the RPE target. Consider adding additional qualitative details to your rating scale to provide detail on what constitutes a rep or level of challenge. For example, it is common to begin “double-breathing” on squats, or resting at the bottom of dead-stop deadlifts, as fatigue sets in. This introduces intra-set rest, which extends the duration of a set and increases the amount of weight an athlete can use, compared to a more controlled lifting tempo. This artificially dampens RPE values, and RPE researchers typically use timed repetitions or a metronome in their studies to regulate this variable. In the less controlled environment of real-world training, we may find more success by helping athletes be aware of these strategies, and how to use, avoid, or at least account for them in training. As another example, the RPE chart from the Helms et al. (2018) study includes

RPE Calculator: Estimate 1RM Generate RPE Charts

Sometimes, we make mistakes. What we thought was RPE8 when we started the set may actually be RPE10 by the time we’re at the final rep.The very definition of “exertion” is also open to debate, as detailed by Halperin and Emanuel (2019). Gunnar Borg, one of the main RPE developers, defined exertion in his 1998 book as, “the feeling of how heavy and strenuous a physical task is.” Others have termed it, “the subjective intensity of effort, strain, discomfort and/or fatigue that is felt during exercise.” Another takes a more cognitive approach with the definition, “conscious sensation of how hard, heavy, and strenuous a physical task is,” removing the neurophysiological complications of defining “fatigue” and “discomfort.” Still others draw a distinction between “effort” and “exertion,” although these terms are commonly used interchangeably, by defining effort as “the amount of mental or physical energy being given to a task.” Any way you define it, RPE is always going to be subjectively determined. Athletes experience fatigue, discomfort, or strain differently, and train with increased or decreased intensity accordingly. The hope of RPE is that providing a tool for athletes helps them find an intensity for each set and training session that is closer to the ideal than in a percentage-based system.I found no studies comparing outcomes from percentage-based versus RPE for rowing training, or for other endurance athletes. In general strength training research, Helms et al. (2018) compared the two loading systems in 21 college-age males with strength training experience. Subjects trained three times per week over eight weeks with volume-equated loads ranging from 65-100%1RM or RPE5-10. They found that both groups improved bench press and squat 1RM performance, and muscle thickness of the chest and quadriceps muscles, with no significant difference between groups. There was a slight (non-significant) trend in strength gains for the RPE group.Graham and Cleather (2019) studied 31 male general trainees, ages 23-33, with at least two years of regular resistance training and demonstrated proficiency in the back squat (130-140kg average) and front squat (111-120kg average). The subjects did a 12-week unsupervised strength training program, with one group using a percentage-based program and the other using RPE. They did a block periodized program with front squat on one day, back squat on another, recording sessions in a logbook and recording RPE throughout the study. Both groups made significant improvements in back and front squat 1RM, with a greater. RPE Calculator. Weight Lifted (lbs or kg) Rate of Perceived Exertion (RPE) Calculate Estimated 1RM. About RPE Calculator. What Does RPE Mean? The Rate of Perceived Exertion (RPE) is

RPE Calculator Tool - Easily Calculate RPE (2025)

Of your personal records (PRs) and yearly records (YRs) for you. You can also log your old PRs in the app, so you can keep track of them even if they were made before you started using our app. Video LibraryAnother vital part of improving as a powerlifter is tracking how your technique improves in the lifts. That’s why you can upload videos connected to your sets in our app so that you can always go back and check on your progression there as well.You can add videos to a set in an ongoing workout or the list of your personal records. A set with a video attached will have a small video camera icon next to it (like the 1RM squat in the previous picture in this article).RPE/RIRFor powerlifters, it’s not just about lifting heavier weights; it’s about lifting smarter. By logging RPE/RiR, you’re adding more context to your performance, which helps you analyze your progression.Rate of Perceived Exertion (RPE): The RPE scale used by powerlifters was popularized by Mike Tuchscherer from Reactive Training Systems. RPE tells how heavy a set feels on a scale typically from 6 to 10, where a higher number indicates greater effort and ten is the maximum.For example, an RPE of 8 suggests you could perform two more reps before failure.Reps in Reserve (RIR): RIR is the same concept as RPE, but you write how many additional repetitions you could have done before reaching failure. So, if the lift in my example above is RPE 8, the same life would be marked with 2 RiR. Logging RPE/RIR helps give you a more correct e1RM. If you rate a lift easier on the RPE/RIR scale, it will give you a higher estimated 1RM. So, if you’re doing the same weight two weeks in a row, logging how it felt with help from RPE/RIR can help you see if you’re moving in the right direction.This gives you additional insight that can help you decide your next move in training. Whether you’re planning to ramp up the intensity or dial it back for recovery, this will help to ensure that your efforts contribute directly to your goals.It’s about making every session count with a clear vision of where you’re strong and where there’s room to grow.Read more: What is RPE and RIR in Strength Training?Even if someone else is taking care of your progression and programming, our

RPE Calculator: Mastering Bodybuilding with Smart RPE Calculator

HY-Plugins has released HY-RPE ($38) and HY-RPE Free ($0) advanced grid sequencer VST plugins for PC and Mac.The full-featured paid version of HY-RPE comes with eight grid sequencer tracks and eight block chainer units. Unlike a traditional step sequencer, the sequencer tracks in HY-RPE consist of four blocks which can be split into any number of steps between one and eight. So, a sequence can contain four sections (blocks) consisting of three, seven, two, and four steps, respectively. These blocks are then sequenced in the corresponding block chainer unit, allowing the user to rearrange, repeat, or skip any part of the sequencer track.See also: HY-SeqCollection Sequencer Plugin By HY-Plugins!Taking things one step further (ha!), HY-RPE features a multi-slider controller unit for adjusting the velocity, probability, and timing of each step. It is also possible to change the direction of individual blocks (forward, backward, random), mute or solo each sequencer track, and save snapshots per track. We won’t go through all of the controls here, as some of the more advanced stuff is nicely explained in the user manual. One important thing to note is that HY-RPE is mostly suitable for use as a percussion/drum sequencer because each sequencer track corresponds to a single note.Although the workflow described above might sound a bit confusing on paper, it’s very intuitive in practice. It all makes sense after a few mouse clicks and reading the user manual is not required at all. In other words, the tremendous flexibility of HY-RPE doesn’t have a negative impact on its usability. And it is undeniably one of the most powerful drum sequencers I’ve ever used.HY-RPE Free features three sequencer tracks and three block chainer units.Coming from HY-Plugins, it’s no surprise that HY-RPE also features a freely resizable user interface (click and drag the bottom-right corner of the GUI to adjust the size), undo/redo functionality, a built-in preset manager, and other goodies that we’re used to seeing in Tadashi Suginomori’s excellent VST plugin creations. The CPU hit is very low, which is to be expected from a sequencer plugin.The free version features three grid sequencer tracks and three block chainer units. Everything else is exactly the same as in the full version of HY-RPE. If you’re looking for an advanced percussion sequencer with randomization features, HY-RPE Free is totally worth the download.HY-RPE is available for download/purchase via HY-Plugins (6 MB download size, ZIP archive, 32-bit & 64-bit VST plugin format for Windows & macOS).

GitHub - tinvalincic/rpe-calculator: RPE calculator for powerlifting

Either 1-10, 6-20, or 1-20, in which the low numbers indicate low exertion and the high numbers indicate maximal exertion. RPE was originally introduced in the medical and scientific fields to quantify exertion in physical activity studies. It has since been adapted to correlate with heart rate for sport training, and “reps in reserve” for strength training. The goal of RPE is autoregulation, providing tools for the athlete to assess their fatigue and readiness to train, adjust their weight selection accordingly, and train in the most accurate “challenge zone” possible.In an RPE-based strength training program, the coach may program exercises, sets, reps, and rest intervals just like a percentage-based program, but instead of providing a percentage of 1RM for intensity, writes an RPE value. I’ve provided one example of a strength training RPE scale at right, adapted from Helms et al. (2018).Using RPE, we might write, “front squat: 5 sets of 5 reps with 120s rest at RPE8.” This would instruct athletes to select their weights on each set so they feel that they have approximately two repetitions left in reserve. Theoretically, this is more accurate on a day-to-day basis than writing “5×5 with 120s rest at 87%1RM.” For 87% to be correct, we have to trust that the test conditions were accurate, that the percent 1RM correlation charts are accurate, and that one intensity is suitable for all five sets. If we want to refine our programming to adjust for the fatigue of successive sets, we might need to write “5×5 with 120s rest at 87%, 85%, 83%, 81%, 79%,” which then introduces the assumption that that fatigue loss is correct and will result in appropriate challenge for the lifter. Some programs get even more detailed with using fractions of percents. This introduces another coaching challenge, as the coach must then make sure that athletes have done the calculations and are adjusting their weights from set-to-set accordingly and accurately. Theoretically, this is already “baked in” to the RPE system. RPE8 is RPE8, whether it’s the first set or the last set, and athletes should be adjusting the weight to hit the prescribed intensity range.RPE and Percent 1RM: Pros and ConsOn a percentage-based system, we must test rep-maxes every so often in order to calculate training weights, and we must invest planning and effort into making the test conditions accurate and reliable. Different test conditions will affect maximum muscular output.. RPE Calculator. Weight Lifted (lbs or kg) Rate of Perceived Exertion (RPE) Calculate Estimated 1RM. About RPE Calculator. What Does RPE Mean? The Rate of Perceived Exertion (RPE) is Velocity 2 RPE Calculator. Convert velocity into the respective RPE and E1RM. Velocity 2 RPE