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RIR / RPE / %1RM Converter
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Convert between RPE, RIR, and percent of 1RM. Or enter your 1RM with a target effort and we compute the exact weight to load.
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Result
| Method | Value |
|---|---|
Target weightBest fit | 255.5 lb |
% of 1RM | 81.1% |
1RM used | 315 lb |
Zourdos 2016 RPE chart
Each cell is the percent of 1RM you can lift for that many reps at that RPE.
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% |
| 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% |
| 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% | 58.6% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% | 57.2% |
| 5.5 | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% | 58.6% | 55.9% |
| 5 | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% | 57.2% | 54.5% |
Row labels are RPE. Column labels are reps. RIR = 10 - RPE.
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Methodology + Sources
- Zourdos MC, Klemp A, Dolan C, Quiles JM, Schau KA, Jo E, Helms E, Esgro B, Duncan S, Garcia Merino S, Blanco R (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research 30(1):267-275.
- Helms ER, Brown SR, Cross MR, Storey A, Cronin J, Zourdos MC (2018). Self-rated accuracy of rating of perceived exertion-based load prescription in powerlifters. Journal of Strength and Conditioning Research 32(8):2278-2288.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
What is the difference between RIR and RPE?+
RIR (reps in reserve) counts how many more reps you could have completed before failure. RPE (rating of perceived exertion) is a 0-10 effort scale where 10 means absolute failure. They map directly: RPE 8 = 2 RIR, RPE 9 = 1 RIR, RPE 10 = 0 RIR. RIR is more concrete for prescription. RPE is more flexible for autoregulation.
Should beginners use RPE?+
Not for the first 3-6 months. Novices systematically underestimate effort because they have not trained close enough to failure to know what a true RPE 9 or 10 feels like. Stick with prescribed sets-and-reps at fixed percentages until you have hit at least one true rep-max. Then layer RPE on top.
How accurate is RPE for hypertrophy work?+
Self-reported RPE in 8-15 rep sets is reliably off by 1-2 reps versus actual failure, especially for lower-body movements and untrained lifters. For hypertrophy, that error is acceptable. For strength work in the 1-5 rep range, RPE accuracy improves substantially with experience.
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