RPE計算機
依RPE估算1RM和訓練重量
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RPE 10 = 沒有剩餘次數，RPE 8 = 還能做2次
RPE計算機
以RPE為基礎的訓練會根據一組訓練實際有多吃力來調整重量，而非採用固定百分比。輸入你舉起的重量、次數以及該組的RPE，本計算機會使用標準RPE對照表估算你的1RM，並為常見的次數目標推薦訓練重量。RPE 10表示完全沒有剩餘力量，RPE 8表示大約還有2次餘力。它是現代自動調節訓練計畫的基礎，並能與1RM百分比方案良好配合。
以標準的RPE/RIR對照表為基礎。RPE(主觀用力程度)用於評估一組訓練有多吃力：RPE 10是真正的極限，RPE 8表示你還能再做大約2次。相較於固定百分比，它是自動調節訓練更靈活的選擇。
常見問題
- 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.