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RPE Load Calculator

Autoregulated load suggestions · e1RM tracking · Safety layer · Weekly volume dashboard

What is RPE? RPE (Rate of Perceived Exertion) is an autoregulation tool that measures how hard a set feels on a 1–10 scale. Combined with the Reps in Reserve (RIR) model, RPE-based training lets you adjust load daily based on how you actually perform — not how you planned to perform weeks ago. It is the most practical way to apply autoregulation to your training. This concept is covered in depth in the Training & Programming Book (27 chapters, 200+ references).
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Weekly Volume Dashboard

Logged volume this week (dark bar) vs MEV–MAV–MRV (green–red). Yellow = logged sets. Red bar = MRV ceiling.

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Want the full picture?

This free calculator gives you a snapshot. The full Training & Programming Book covers progressive overload, periodisation, exercise selection, fatigue management, and autoregulation across 27 chapters with 200+ scientific references.

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