RPE Calculator
Scientifically validated calculators for strength training, powerlifting, running, cycling, and cardio. Optimize your training with Rating of Perceived Exertion.
Strength Training RPE
Calculate 1RM, generate RPE charts, and plan backoff sets for any lift
RPE to %1RM Converter
Convert RPE ratings to percentages of 1RM for any exercise
%1RM to RPE Converter
Convert percentages of 1RM to RPE ratings for programming
Full RPE Chart
Interactive RPE matrix for all rep ranges and intensities
Training Load Calculator
Monitor training stress, prevent overtraining, and optimize recovery
Workout Intensity Calculator
Calculate heart rate zones, RPE, and training intensity levels
Warm-up Calculator
Generate optimal progressive warm-up protocols for strength training
Cardio RPE Calculators
Running, cycling, and heart rate-based RPE calculations
Powerlifting Calculator
Plan meet attempts, calculate Wilks/DOTS, analyze lift ratios
🎯 Accurate
Based on validated RPE scales with strong correlations (r=0.80-0.90) to heart rate, lactate, and 1RM percentages.
🔬 Scientific
Formulas derived from peer-reviewed research including Borg Scale, Helms RIR method, and Karvonen formula.
💪 Comprehensive
Covers all training modalities: strength, powerlifting, running, cycling, and general cardio exercise.
What is RPE?
Rating of Perceived Exertion measures exercise intensity based on how hard you feel your body is working.
Strength Training (1-10 with RIR)
- RPE 10:Maximum effort - 0 reps in reserve (RIR)
- RPE 9:Could do 1 more rep
- RPE 8:Could do 2 more reps
- RPE 7:Could do 3 more reps
Cardio Training (0-10 Scale)
- RPE 0-2:Very light - easy conversation
- RPE 3-4:Light - comfortable pace
- RPE 5-6:Moderate - talking requires effort
- RPE 7-8:Vigorous - conversation difficult
- RPE 9-10:Near maximal to maximal effort