Rpe calculator

On fatigue from rowing training and other life stressors. RPE8 is still RPE8, even if you did 10 sets of 500 meters the morning of your strength training session, or are under a deadline at work, or it’s exams time at school.While RPE offers a lot of theoretical advantages, coaches should be aware of the challenges in implementing RPE systems in actuality. Percentage-based strength training has problematic assumptions baked in to the supposedly objective mathematical calculations. RPE-based strength training has problematic assumptions within the assessment framework of implementation.For example, what do you define as RPE10? Some coaches will say that RPE10 is the point of technical breakdown, where one more rep could not be completed without technical error, such as knee cave on a squat or lumbar spine rounding on a deadlift. Athletes might think that RPE10 is the point of muscular failure, where one more rep is not physically possible regardless of technique. Coaches must choose a definition for each RPE range, and communicate this with athletes. Even if our communication is crystal clear, how do athletes know what RPE10 is unless they experience it? While RPE seemed like a way to avoid rep-max testing, without some work at all the RPE ranges, how can we expect athletes to have accurate reference points? Another common question is if athletes should be adjusting weight on each set to hit the prescribed RPE range, or if the RPE number only applies on the final set. Without taking huge amounts of rest between each set to allow for full mental and physical recovery, it’s unlikely that the first set of an exercise is an equal RPE to the final set of an exercise using the same weight. Some coaches prefer one, others prefer the other. Some coaches use an RPE range, eg. “RPE 7-8,” to get around this. Perhaps the athlete is around an RPE7 on the first set, but an RPE8 on the final set with the same weight as fatigue sets in. All of this requires programmatic clarity.Finally, there are the human elements. Rowers are intensely competitive athletes, usually highly intrinsically motivated to improve against one’s own standard of performance, and accustomed to pushing through pain and fatigue. To use an RPE-based system, we must trust that athletes are accurately assessing their readiness to train, and are willing to adjust their weight-selection accordingly. Even if both of those are true,

Magnitude for the RPE group. The researchers found that the RPE group trained at a higher intensity than the percentage group. They suggest that this was because the RPE subjects could increase training loads more rapidly than the fixed percentage group.Practical Takeaways for Rowing TrainingFirst, with either method you choose, tracking and recording training sessions in some format is a helpful practice to improve training efficiency, efficacy, and engagement. Both self-coached and coached rowers can benefit from this by at least taking guesswork out of training and recording what weights they used for which exercises and which sets and reps, so that future sessions can build on earlier sessions. We can also go beyond this by adding some context to go along with the pure numbers.Read More: How to Track Your Rowing WorkoutsOverall, I think RPE offers greater advantages and fewer disadvantages than percentage-based training for rowers. Based on the results of the available studies with a general population, we can at least expect RPE strength training to be as effective as percentage-based strength training for gaining strength and muscle. The biggest advantage of RPE for rowing training is offering a system of flexibility around fatigue and readiness to train. Making this work in a coaching context requires intentional planning, clear communication, and consistent presentation with athletes.Use as clearly defined and transparent of an RPE scale as you can find or produce. Communicate clearly the issue of RPE from first set to final set, and if athletes should be adjusting weight on each set to hit the RPE target. Consider adding additional qualitative details to your rating scale to provide detail on what constitutes a rep or level of challenge. For example, it is common to begin “double-breathing” on squats, or resting at the bottom of dead-stop deadlifts, as fatigue sets in. This introduces intra-set rest, which extends the duration of a set and increases the amount of weight an athlete can use, compared to a more controlled lifting tempo. This artificially dampens RPE values, and RPE researchers typically use timed repetitions or a metronome in their studies to regulate this variable. In the less controlled environment of real-world training, we may find more success by helping athletes be aware of these strategies, and how to use, avoid, or at least account for them in training. As another example, the RPE chart from the Helms et al. (2018) study includes

Of your personal records (PRs) and yearly records (YRs) for you. You can also log your old PRs in the app, so you can keep track of them even if they were made before you started using our app. Video LibraryAnother vital part of improving as a powerlifter is tracking how your technique improves in the lifts. That’s why you can upload videos connected to your sets in our app so that you can always go back and check on your progression there as well.You can add videos to a set in an ongoing workout or the list of your personal records. A set with a video attached will have a small video camera icon next to it (like the 1RM squat in the previous picture in this article).RPE/RIRFor powerlifters, it’s not just about lifting heavier weights; it’s about lifting smarter. By logging RPE/RiR, you’re adding more context to your performance, which helps you analyze your progression.Rate of Perceived Exertion (RPE): The RPE scale used by powerlifters was popularized by Mike Tuchscherer from Reactive Training Systems. RPE tells how heavy a set feels on a scale typically from 6 to 10, where a higher number indicates greater effort and ten is the maximum.For example, an RPE of 8 suggests you could perform two more reps before failure.Reps in Reserve (RIR): RIR is the same concept as RPE, but you write how many additional repetitions you could have done before reaching failure. So, if the lift in my example above is RPE 8, the same life would be marked with 2 RiR. Logging RPE/RIR helps give you a more correct e1RM. If you rate a lift easier on the RPE/RIR scale, it will give you a higher estimated 1RM. So, if you’re doing the same weight two weeks in a row, logging how it felt with help from RPE/RIR can help you see if you’re moving in the right direction.This gives you additional insight that can help you decide your next move in training. Whether you’re planning to ramp up the intensity or dial it back for recovery, this will help to ensure that your efforts contribute directly to your goals.It’s about making every session count with a clear vision of where you’re strong and where there’s room to grow.Read more: What is RPE and RIR in Strength Training?Even if someone else is taking care of your progression and programming, our

HY-Plugins has released HY-RPE ($38) and HY-RPE Free ($0) advanced grid sequencer VST plugins for PC and Mac.The full-featured paid version of HY-RPE comes with eight grid sequencer tracks and eight block chainer units. Unlike a traditional step sequencer, the sequencer tracks in HY-RPE consist of four blocks which can be split into any number of steps between one and eight. So, a sequence can contain four sections (blocks) consisting of three, seven, two, and four steps, respectively. These blocks are then sequenced in the corresponding block chainer unit, allowing the user to rearrange, repeat, or skip any part of the sequencer track.See also: HY-SeqCollection Sequencer Plugin By HY-Plugins!Taking things one step further (ha!), HY-RPE features a multi-slider controller unit for adjusting the velocity, probability, and timing of each step. It is also possible to change the direction of individual blocks (forward, backward, random), mute or solo each sequencer track, and save snapshots per track. We won’t go through all of the controls here, as some of the more advanced stuff is nicely explained in the user manual. One important thing to note is that HY-RPE is mostly suitable for use as a percussion/drum sequencer because each sequencer track corresponds to a single note.Although the workflow described above might sound a bit confusing on paper, it’s very intuitive in practice. It all makes sense after a few mouse clicks and reading the user manual is not required at all. In other words, the tremendous flexibility of HY-RPE doesn’t have a negative impact on its usability. And it is undeniably one of the most powerful drum sequencers I’ve ever used.HY-RPE Free features three sequencer tracks and three block chainer units.Coming from HY-Plugins, it’s no surprise that HY-RPE also features a freely resizable user interface (click and drag the bottom-right corner of the GUI to adjust the size), undo/redo functionality, a built-in preset manager, and other goodies that we’re used to seeing in Tadashi Suginomori’s excellent VST plugin creations. The CPU hit is very low, which is to be expected from a sequencer plugin.The free version features three grid sequencer tracks and three block chainer units. Everything else is exactly the same as in the full version of HY-RPE. If you’re looking for an advanced percussion sequencer with randomization features, HY-RPE Free is totally worth the download.HY-RPE is available for download/purchase via HY-Plugins (6 MB download size, ZIP archive, 32-bit & 64-bit VST plugin format for Windows & macOS).

You feel you could still do after a set. RPE is a scale of 1 to 10, rating how hard the set felt.For example, an RPE of 8 with an RIR of 2 means you finish a set feeling like you could do two more reps.Use RIR to Guide Your Training:Aim for a specific RIR at the end of each set. This keeps you from going too hard too soon, or not hard enough.For hypertrophy, try staying around an RIR of 2-3. This means you stop each set with 2-3 reps left in the tank.Adjust Your Effort Based on RPE:Use the RPE scale to adjust the weight. If a set feels too easy (like a 6 on RPE), it’s time to add more weight next time.Conversely, if you're hitting a 9 or 10 on RPE too early in your workout, dial it back.Combine RIR and RPE for Autoregulation:Together, RIR and RPE help you train optimally. They guide you to push enough to grow, but not so much that you overtrain.Pay attention to how your body responds. Some days you'll have more in the tank, other days less. Adjust accordingly.This method is all about training smarter, not just harder. By using RIR and RPE, you get a real-time feedback loop for your workouts. It keeps you in the sweet spot for growth and strength, tailored to how you feel each day. Stay aware, stay honest with your effort, and watch your gains soar.Integrating RIR with Other ModelsWhile RIR serves as an

To pay attention here. My lifters write RPEs in next to all completed sets. I want these day 4 lifts to be around an RPE 7. The backdowns after the max effort, I want to be between an RPE 7-9.I keep volumes and intensities very consistent here to help me monitor fatigue. If the 70% of the max effort lift for a 4×4 is constantly an RPE 8, but all of a sudden with a variation it is an RPE 9, it will catch my attention. If the day 4 squats and deadlifts are usually around an RPE 7, but they are creeping up to an RPE 8-8.5, it shows we are building some fatigue. When this happens, I will tend to pull back a little and continue to monitor the RPEs. Here instead of a 4×4 at 70% for backdowns we may do a 4×3 at the same weight. On day 4, I can leave it the exact same to see if it improves, or I can scale it back a little. I do both very frequently.Our max effort work rotates into rep work at times too. If I think a lifter needs a break, or we hit a true RPE 10 in an exercise, the following week they will get some sets and reps at around 80% of 1RM. This is very similar to what Sheiko does. There will be 4-5 sets of 2-3 reps at 80%. The percentage is drawn off of the max effort from the previous week, so it is pretty accurate.The more you get to know a lifter, the more you know when to do these things. Every other week the deadlifts become sets and reps. These are usually between 70% to 80% of 1RM and done for 4-5 sets of 3 reps. Usually no more than doubles at 80% of the previous week’s max effort lift.On these weeks, the last 2 training days of the week are lighter to moderate. They should only require 24 hours to recover from. This gives the lifter a 6 day break from max effort lifts. This is a nice physical and mental reset.There are also some weeks where there will be zero max effort lifts. If a lifter hit all RPE 10s the week before, this is pretty common. This is a week of all low to medium stress training days. This is an easy week to recover from.This turned out to be a lot longer than I had anticipated, but managing fatigue is a major component of a coach’s job. Fatigue is not something to fear. Training with fatigue is probably unavoidable because of work and other life stressors. Mental fatigue can affect performance and for