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Home » Resources » INOL Calculator Tool

INOL Calculator Tool

Last updated October 11, 2020

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Use the calculator below to calculate the INOL (Intensity + Number Of Lifts) for a given lift. You can also use the “INOL Value #” boxes below to sum multiple INOL values and calculate a cumulative INOL.

Contents

  • 1 INOL Calculator
  • 2 INOL Formula
  • 3 What is INOL used for?
  • 4 How should INOL values be interpreted?
    • 4.1 INOL Values per Training Session
    • 4.2 INOL Values per Week
    • 4.3 INOL Heat Map
    • 4.4 Related Posts

INOL Calculator

The pre-populated fields below provide an example of what the INOL value would be for a lifter squatting 85 kg for 5 sets of 4 reps, with a squat 1RM of 110 kg.

It does not matter if you use lb or kg. The calculations are the same.

INOL Formula

The INOL formula is:

(Rep Count) / (100 – Intensity)

Intensity is defined as the % of 1RM x 100.

Using the same example from the calculator above, the formula would look like this:

(5*4) / (100 – (85/110)*100))

This can be written more simply as:

(20) / (100 – 77.23)

The intensity is 77.23. This is calculated by taking the load (85), dividing it by the 1RM (110), and then multiplying it by 100.

What is INOL used for?

INOL is useful for weightlifters, powerlifters, and strength trainers because it provides a single number that represents volume and intensity.  INOL is an abbreviation of Intensity + Number Of Lifts. It is quite useful for understanding the total exertion of a particular training session or week of training.

How should INOL values be interpreted?

Here are general guidelines for INOL values for a given lift. The first chart represents INOL values per session, while the second chart represents INOL values per week.

Source: Powerlifting Watch

INOL Values per Training Session

INOL ValueGuideline
< 0.4Not enough stimulus
0.4 - 1Good, recoverable
1 - 2Good IF you're loading or accumulating volume
> 2Extremely difficult

INOL Values per Week

INOL ValueGuideline
< 2Good for recovery, deloading, off-season
2 -3Recommended for loading phases
3 - 4Lots of fatigue, can be run for short periods of time
> 4Not recommended

INOL Heat Map

Another useful way to understand INOL values is with this INOL heat map. It is sourced from this archived post on /r/nSuns.

INOL Heat Map | LiftVault.com.xlsx

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