Use about 97.5 kg if the estimated 1RM is reliable today.
Free RPE and reps-in-reserve calculator
RPE / RIR Calculator
Enter a recent set like 100 kg x 5 with 2 RIR to estimate 1RM, plan target effort, and optionally choose a backoff set.
EFFORT-BASED LOADS
Enter a set and plan the next one
Calculate from
Choose the effort scale you want to enter.
Target load
97.5 kg
For 6 reps @ RIR 2, based on an estimated 1RM of 123.3 kg.
Estimated 1RM
123.3 kg
100 kg x 5 with 2 RIR is treated as roughly 7 reps to failure.
Leave backoff sets at 0 when this is the only set you plan to do.
| Reps | RIR 4 | RIR 3 | RIR 2 | RIR 1 | RIR 0 |
|---|
HOW TO USE IT
Use effort as context, not just decoration.
RPE and RIR help separate a true strength change from a day where the same weight simply felt easier or harder. The most useful input is a recent set with clean technique and honest effort.
- Choose the effort scale. Work in RIR if you think in reps left, or switch to RPE if that is how your program is written.
- Enter a real top set. Use the weight, completed reps, and the selected effort input.
- Pick the next target. Change the target reps and target effort to see a load that matches the set you want.
- Use backoffs only when planned. Leave backoff sets at 0 if you are done after the target set, or add a count for a lighter follow-up target.
WHY LOG IT
Effort only becomes useful when you can compare it.
A 100 kg set means something different at RPE 10 than it does at RPE 7. LogWise keeps the load and effort together.
Track strength without maxing
Estimated 1RM can move up even when you are not testing a true one rep max.
Manage hard weeks
RPE and RIR make fatigue visible before the weight on the bar has to drop.
Plan repeatable backoffs
Use backoff targets to add productive volume after a top set without guessing the load.
SEE OTHER TOOLS
Use effort, strength, and volume together.
Estimate max strength, load the bar, or calculate session volume with the rest of the LogWise toolset.
FAQ
RPE and RIR questions
What is the difference between RPE and RIR?
RPE rates how hard a set felt, usually from 1 to 10. RIR estimates how many reps you had left. In lifting, RPE 8 is commonly treated as about 2 RIR.
Why does the calculator add RIR to reps?
If you complete 5 reps with 2 RIR, that set behaves roughly like a 7-rep set taken to failure for estimation.
Should every set have an RPE or RIR?
Not always. Effort tracking is most useful for top sets, important accessories, and weeks where fatigue management matters. Keep the basics easy first.
Log the effort. Watch the trend.
Start a free workout log in LogWise and keep sets, reps, weights, RIR, PRs, and notes in one clean place.