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.
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.
INOL Values per Training Session
| INOL Value | Guideline |
|---|---|
| < 0.4 | Not enough stimulus |
| 0.4 - 1 | Good, recoverable |
| 1 - 2 | Good IF you're loading or accumulating volume |
| > 2 | Extremely difficult |
INOL Values per Week
| INOL Value | Guideline |
|---|---|
| < 2 | Good for recovery, deloading, off-season |
| 2 -3 | Recommended for loading phases |
| 3 - 4 | Lots of fatigue, can be run for short periods of time |
| > 4 | Not 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.
