Calculadora de RPE para Peso
Converta a escala RPE em peso de treino com base no seu máximo.
Working Weight
255 lbs
Working Weight vs Estimated 1RM
Formula
How RPE Translates to Weight
RPE (Rate of Perceived Exertion) uses a 1-10 scale where 10 means maximum effort (no reps left) and lower numbers mean more reps in reserve.
Formula
Reps in Reserve = 10 - RPE
Effective Max Reps = Target Reps + Reps in Reserve
% 1RM = 100 / (1 + Effective Reps / 30)
This reverse-engineers the Epley formula to find the appropriate percentage of 1RM.
Example
RPE 8 at 5 reps means you could do 7 total reps (2 in reserve), which corresponds to roughly 81% of 1RM.
Exemplo Resolvido
Deadlift 1RM is 315 lbs. Target: 5 reps at RPE 8.
- 01Reps in reserve = 10 - 8 = 2
- 02Effective reps = 5 + 2 = 7
- 03% 1RM = 100 / (1 + 7/30) = 100 / 1.233 = 81.1%
- 04Working weight = 315 * 0.811 = 255.4, rounded to 255 lbs
Perguntas Frequentes
What does RPE 8 mean?
RPE 8 means you finish the set with 2 reps still in reserve. You could do 2 more reps if forced to but chose to stop.
Is RPE better than percentage-based training?
RPE accounts for daily fluctuations in strength and fatigue. Percentages are more objective. Many programs combine both approaches.
How do I learn to gauge RPE accurately?
Practice rating your sets after each one and compare to actual performance. Most lifters calibrate well after 4-8 weeks of consistent self-assessment.
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