One Rep Max Training Loads

Generate lift training loads from a measured one-rep max and chosen fractions.

Description

Percentage-based training loads scale a supplied one-repetition maximum.

Percentage-based training loads scale a supplied one-repetition maximum. Fractions retain order and can produce fractional kilogram targets.^[1]

Generate lift training loads from a measured one-rep max and chosen fractions.

When to use One Rep Max Training Loads

Use this tool to generate lift training loads from a measured one-rep max and chosen fractions.

Prepare the measured movement, timing, load or preassigned score requested. Keep protocols, units, paired measurements and caller-selected thresholds consistent.

How to use One Rep Max Training Loads and understand its results

Prepare the measured movement, timing, load or preassigned score requested. Keep protocols, units, paired measurements and caller-selected thresholds consistent.
Enter oneRepMaxKg, trainingFractions using the field table and calculation rules, then run the tool.
Read trainingLoadsKg. The explanation below defines the units, signs, ordering and any flags or placeholder values.
If the tool reports an input issue, correct the values and run it again. Apply the stated assumptions when interpreting a successfully returned result.

Input field	Meaning	Value type; see rules below	Requirement
oneRepMaxKg	One rep max kg	number	Required
trainingFractions	Training fractions	list of number	Required

Enter positive 1RM and nonempty fractions in (0,1]. Return ordered kg loads.

load_i=oneRepMaxKg×fraction_i

Units, indexing, boundary conditions and exceptional cases are defined in the calculation rules above.

Output field	Meaning	Value type
trainingLoadsKg	Training loads kg	list of number

json

{
  "input": {
    "oneRepMaxKg": 100,
    "trainingFractions": [
      0.6,
      0.8
    ]
  },
  "output": {
    "trainingLoadsKg": [
      60,
      80
    ]
  }
}

Limitations and assumptions

No 1RM estimation, plate rounding, session design or load suitability is supplied.

Numeric inputs must be finite. Follow the calculation-specific rules for overflow, underflow and exceptional cases. Lists are limited to 100,000 entries; the rules above may require smaller limits. Missing required fields, extra fields, wrong value types and violations of the calculation rules are input errors.

Alternative or Complementary methods

Use Epley Brzycki Comparison: Compare Epley and Brzycki one-rep-max estimates from load and repetitions. For a complementary task, use RPE Reps In Reserve: Convert a strength-set RPE rating to estimated reps in reserve on a chosen scale.

References

One Rep Max Training Loads — tool.io

Similar or alternative tools

Epley Brzycki Comparison
Compare Epley and Brzycki one-rep-max estimates from load and repetitions.
RPE Reps In Reserve
Convert a strength-set RPE rating to estimated reps in reserve on a chosen scale.