RPE / RIR Calculator
Convert between Rate of Perceived Exertion (RPE), Reps in Reserve (RIR), and percentage of 1RM. Master autoregulated training.
RPE / RIR Umrechner
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RPE zu RIR Umrechnungstabelle
| RPE | RIR | % des 1RM | Beschreibung |
|---|---|---|---|
| @10 | 0 | 100% | Maximale Anstrengung, keine Wiederholungen ubrig |
| @9.5 | 0.5 | 98% | Vielleicht noch 0.5 Wiederholungen moglich |
| @9 | 1 | 96% | 1 Wiederholung in Reserve |
| @8.5 | 1.5 | 94% | 1-2 Wiederholungen in Reserve |
| @8 | 2 | 92% | 2 Wiederholungen in Reserve |
| @7.5 | 2.5 | 89% | 2-3 Wiederholungen in Reserve |
| @7 | 3 | 86% | 3 Wiederholungen in Reserve |
| @6.5 | 3.5 | 83% | 3-4 Wiederholungen in Reserve |
| @6 | 4 | 80% | 4 Wiederholungen in Reserve |
| @5 | 5 | 75% | Leichte Anstrengung, 5+ Wiederholungen ubrig |
Trainingszonen nach RPE
Kraft/Power
RPE
9-10
% des 1RM
90-100%
Wdh.
1-5
Schwere Einzelne, Doppelte, Dreifache. Maximale Kraftentwicklung.
Kraft-Hypertrophie
RPE
8-9
% des 1RM
85-92%
Wdh.
5-8
Schwere Grundubungen. Baut Kraft und Masse auf.
Hypertrophie
RPE
7-8
% des 1RM
70-85%
Wdh.
8-12
Hauptzone fur Muskelaufbau. Moderate Belastung und Wiederholungen.
Ausdauer/Volumen
RPE
5-7
% des 1RM
60-75%
Wdh.
12-20+
Arbeit mit vielen Wiederholungen fur Ausdauer und metabolischen Stress.
RPE und RIR verstehen
RPE (Rate of Perceived Exertion) ist eine Skala von 1-10, die misst, wie schwer ein Satz sich anfuhlt. Ein RPE von 10 bedeutet, dass du keine weitere Wiederholung schaffen konntest, wahrend RPE 7 bedeutet, dass du noch etwa 3 Wiederholungen ubrig hattest.
RIR (Wiederholungen in Reserve) ist einfach, wie viele Wiederholungen du noch hattest machen konnen. RIR = 10 - RPE. Also RPE 8 = 2 RIR (2 Wiederholungen ubrig).
Warum RPE verwenden? RPE berucksichtigt tagliche Schwankungen der Kraft. Anstatt ein festes Gewicht zu heben, passt du dich an, wie du dich an dem Tag fuhlst. Dies fuhrt zu besserer Autoregulation und langfristigem Fortschritt.
Hinweis: RPE erfordert Ubung. Die meisten Anfanger unterschatzen ihr RPE (denken, sie sind bei 10, wenn sie wirklich bei 7-8 sind). Filme dich und schau es dir an, um deine Wahrnehmung zu kalibrieren.
Verwandte Tools
Want AI to track your RPE automatically?
Arvo monitors your RIR every set and adjusts weights in real-time based on your performance.
- Set-by-set AI adaptation
- Automatic fatigue detection
- Real-time weight suggestions
Want to Learn More?
Dive deeper into autoregulated training with our comprehensive guides.
What is RPE?
Rate of Perceived Exertion (RPE) is a subjective scale from 1-10 that measures how hard a set feels relative to your maximum effort. It was popularized for strength training by Dr. Mike Zourdos and is now used by top powerlifters and bodybuilders worldwide.
Unlike fixed percentages, RPE accounts for daily fluctuations in strength due to sleep, stress, nutrition, and recovery. This makes it a more responsive tool for autoregulating your training.
The RPE Scale Explained
Maximum effort
You couldn't do another rep. True failure.
Almost max
Maybe could squeeze out a half rep with perfect form.
Very hard
Could definitely do 1 more rep, but it would be a grinder.
Hard
2 reps left in the tank. Challenging but controlled.
Moderate-hard
3 reps left. Speed starts to slow noticeably.
Moderate
4 reps left. Weight moves well but requires focus.
Easy
Warm-up territory. Could do many more reps.
How to Use RPE in Your Training
Start with a target RPE
Your program might say 'Squat 3x5 @RPE 8'. This means 3 sets of 5 reps, each set should feel like you have 2 reps left.
Warm up and assess
Do your warm-up sets, feeling how the weight moves. Estimate what weight will hit your target RPE.
Adjust in real-time
If your first work set feels easier than expected (RPE 7), add weight. If it's harder (RPE 9), reduce.
Record and learn
Write down actual RPE for each set. Over time, you'll calibrate your perception and predict loads better.
Benefits of RPE Training
Daily Autoregulation
Train harder on good days, back off on bad days. No more forcing weights when you're fatigued.
Injury Prevention
RPE catches when you're overreaching. High RPE with lower weights signals accumulated fatigue.
Better Progress
By matching intensity to your daily capacity, you accumulate more quality volume over time.
Mind-Muscle Connection
Rating RPE forces you to pay attention to how each set actually feels.
Factors That Affect Your RPE Accuracy
Many factors influence how hard a set feels. Understanding these helps you interpret RPE more accurately.
Sleep quality
Poor sleep makes everything feel harder, adding +1-2 RPE to perceived effort
Nutrition
Training fasted or underfed increases perceived effort significantly
Caffeine
Can mask fatigue and lower perceived RPE — be aware of this effect
Time of day
Most people are strongest 4-6 hours after waking
Stress levels
Life stress competes with recovery and raises perceived effort
Exercise familiarity
New exercises feel harder due to technique demands
Rep speed
Faster reps feel easier even at the same load
Music/environment
Optimal environment can lower RPE by 0.5-1 points
Common RPE Mistakes and How to Calibrate
Most lifters make predictable errors when rating RPE. Learn to spot and correct them.
❌ Ego-driven low RPE
✅ Video yourself — if bar speed slows significantly, add 1-2 points to your estimate
❌ Fear-driven high RPE
✅ Occasionally test true maxes to recalibrate what RPE 10 actually feels like
❌ Inconsistent standards
✅ Define YOUR RPE 10 clearly and work backwards consistently
❌ Ignoring exercise differences
✅ Isolation exercises often feel higher RPE at the same relative intensity
💡 Keep an RPE log — compare estimated vs actual over time to improve accuracy.
How RPE Feels Different by Exercise Type
RPE perception varies significantly between exercise types.
| Übungstyp | Wie es sich anfühlt |
|---|---|
| Compound Barbell (Squat, Bench, Deadlift) | Clear 'reps in reserve' sense. Bar speed is a reliable indicator of effort. |
| Compound Dumbbell | Stability limits often fail before muscles. Feels like higher RPE at same relative intensity. |
| Machine Exercises | More accurate RPE — no stability variable. Easier to push close to true failure. |
| Isolation Exercises | Burn and local fatigue dominate — harder to judge true RIR accurately. |
| Bodyweight Exercises | Highly dependent on bodyweight — recalibrate as weight changes. |
Using RPE Across Training Phases
Different training phases call for different RPE targets.
| Phase | RPE | Grund |
|---|---|---|
| Hypertrophy Block | RPE 7-8 | Volume is the main driver — save intensity for strength blocks |
| Strength Block | RPE 8-9 | Higher intensity needed for neural adaptations and strength gains |
| Peaking | RPE 9-10 | Testing your limits and expressing strength before competition |
| Deload | RPE 5-6 | Allow accumulated fatigue to dissipate while maintaining movement patterns |
Optimal RPE Targets by Training Goal
Match your target RPE to your specific training goal.
| Ziel | RPE | Typische Sätze | Hinweis |
|---|---|---|---|
| Maximum Strength | 8-10 | Singles to triples | High intensity needed for neural adaptations |
| Hypertrophy | 7-9 | 6-12 rep sets | Close to failure without excessive fatigue accumulation |
| Muscular Endurance | 6-8 | 15-20+ reps | Metabolic stress is the driver, not max effort |
| Technique Work | 5-7 | Any rep range | Low fatigue allows focus on perfecting form |
Common RPE Training Myths Debunked
❌ You must always train to failure
✅ RPE 7-8 is sufficient for muscle growth with less accumulated fatigue. Leaving 2-3 reps in reserve optimizes the stimulus-to-fatigue ratio.
❌ RPE is subjective and unreliable
✅ With practice, RPE becomes accurate and improves autoregulation. Studies show trained lifters can estimate RIR within 1 rep accuracy.
❌ Percentages are more precise than RPE
✅ Percentages don't account for daily variability. Your 80% today may feel like 85% or 75% depending on recovery, sleep, and stress.
❌ RPE 10 every set equals maximum gains
✅ Constant failure training increases fatigue and injury risk disproportionately. Most sets should be RPE 7-9 for sustainable progress.
❌ Beginners can't use RPE
✅ Beginners can start using RPE immediately, calibrating over time. It develops body awareness and prevents early overtraining.
Frequently Asked Questions
Was ist RPE im Krafttraining?
RPE (Rate of Perceived Exertion – Skala der subjektiv empfundenen Anstrengung) ist eine Skala von 1–10, die misst, wie schwer ein Satz sich anfühlt. RPE 10 bedeutet maximale Anstrengung ohne verbleibende Wiederholungen, RPE 8 bedeutet, du hättest noch 2 weitere Wiederholungen schaffen können, und so weiter. Sie wird zur Autoregulation der Trainingsintensität verwendet.
Was bedeutet RIR (Reps in Reserve)?
RIR steht für Reps in Reserve (Wiederholungen in Reserve) – wie viele weitere Wiederholungen du vor dem Muskelversagen noch hättest machen können. RIR ist im Wesentlichen 10 minus RPE. RPE 8 = 2 RIR (2 Wiederholungen übrig).
Wie rechne ich RPE in Prozent des 1RM um?
RPE korreliert ungefähr mit %1RM: RPE 10 ≈ 100 %, RPE 9 ≈ 96 %, RPE 8 ≈ 92 %, RPE 7 ≈ 86 %. Dies variiert jedoch je nach Person und Wiederholungsbereich. Unsere Tabelle liefert Standardumrechnungen.
Warum RPE statt Prozentwerten verwenden?
RPE berücksichtigt tägliche Schwankungen der Kraft (Schlaf, Stress, Ernährung). Statt blind Prozentwerten zu folgen, passt du dich an, wie du dich tatsächlich fühlst. Das führt zu besseren langfristigen Fortschritten und Verletzungsprävention.
Wie lerne ich, RPE genau einzuschätzen?
Es erfordert Übung. Beginne damit, deine Sätze aufzuzeichnen und zu überprüfen. Frage dich: 'Wie viele Wiederholungen hätte ich noch machen können?' Die meisten Anfänger unterschätzen ihr RPE (denken, sie sind bei 10, obwohl sie bei 7–8 sind). Filme dich selbst, um dich zu kalibrieren.
Bei welchem RPE sollte ich trainieren?
Es hängt von deinem Ziel ab. Für Kraft: RPE 8–9 bei den Hauptübungen. Für Hypertrophie: RPE 7–8 bei den meisten Sätzen. Halte meistens 2–3 Wiederholungen in Reserve. Gehe nur gelegentlich bis zum Muskelversagen (RPE 10).
Automatic RPE Tracking
This calculator shows you the conversions. Arvo tracks your RPE for every set, learns your strength curves, and automatically suggests weights based on your performance patterns.
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