This spreadsheet attempts to translate RPE into a percentage of a one rep max (1RM). This is inherently an estimate, as RPE takes into account daily variations in strength, fatigue, etc, which 1RM percentages does not. That is the point of RPE.
Still, some folks may have difficulty estimating their RPE without a coach or experience. This converter is intended as a basic starting point.
To use the calculator:
- Plug in a 1 rep max
- Plug in two other rep maxes (recommended: 2 rep max, 12 rep max)
Based on those three inputs, the rest of the rep maxes are extrapolated and these are estimated into RPE values.