RPE计算器
根据RPE估算1RM和训练重量
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RPE 10 = 没有剩余次数，RPE 8 = 还能做2次
RPE计算器
基于RPE的训练根据一组训练实际有多吃力来调整重量，而不是采用固定百分比。输入你举起的重量、次数以及该组的RPE，本计算器会使用标准RPE对照表估算你的1RM，并为常见的次数目标推荐训练重量。RPE 10表示完全没有剩余力量，RPE 8表示大约还有2次余力。它是现代自动调节训练计划的基础，并能与1RM百分比方案很好地配合。
基于标准的RPE/RIR对照表。RPE(主观用力程度)用于评估一组训练有多吃力：RPE 10是真正的极限，RPE 8表示你还能再做大约2次。相比固定百分比，它是自动调节训练更灵活的选择。
常见问题
- What is an RPE calculator used for?
- An RPE calculator converts a set's weight, reps and Rating of Perceived Exertion into an estimated one-rep max and suggested working loads. It lets you autoregulate training by basing weights on how hard a set actually felt rather than fixed percentages.
- How does the RPE and RIR scale work?
- RPE rates effort from 1 to 10, where 10 means no reps left in reserve. It maps directly to Reps in Reserve: an RPE of 8 means about 2 reps left, and 9 means about 1 rep left, which the chart uses to estimate your max.
- What RPE should I train at?
- Most strength work is programmed around RPE 7 to 9, leaving roughly 1 to 3 reps in reserve, to drive adaptation while managing fatigue. Reserve true RPE 10 sets for testing, since training to absolute failure repeatedly can hinder recovery.