💪 RPE to RIR Converter

Convert between RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) with percentage of 1RM equivalents. Click any row to highlight.

RPE	RIR	% 1RM	Effort Level	Intensity

🔢 Working Weight Calculator

Your 1RM (kg)

Target RPE

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kg working weight

Training Goal Guide

🏋️ Strength

Train at RPE 8–9.5 (1–2 RIR). Heavy loads (85–97% 1RM). Lower rep ranges (1–5). Longer rest periods (3–5 min). Requires more recovery between sessions.

💪 Hypertrophy (Muscle Growth)

Train at RPE 7–8.5 (1.5–3 RIR). Moderate loads (70–85% 1RM). Rep ranges 6–15. Rest 60–120 sec. High total volume. Most effective 1–2 RIR from failure.

🏃 Muscular Endurance

Train at RPE 5–7 (3–5+ RIR). Lighter loads (50–70% 1RM). Higher reps (15–30+). Short rest periods (30–60 sec). Metabolic adaptations, limited hypertrophy.

📈 Peaking (Competition Prep)

Week before competition: reduce volume, maintain intensity. RPE 8–9 on final heavy sessions. Avoid RPE 10 in training — save it for the platform.

Autoregulation

📊 If you planned RPE 8 but it feels like RPE 9.5: Reduce weight 5–7.5%. Don't push through — high fatigue increases injury risk and compromises form.

📊 If you planned RPE 8 but it only feels like RPE 6: Increase weight 2.5–5%. This happens after good sleep, food, or a lighter previous session.

📊 Weekly RPE progression (example mesocycle): Week 1: RPE 7 → Week 2: RPE 7.5 → Week 3: RPE 8 → Week 4: Deload RPE 5–6 → Week 5: RPE 7.5 → Week 6: RPE 8 → Week 7: RPE 8.5