Training tool
Translate target effort into practical percentages so your next set matches the intent of the session.
Best for
Lifters running percentage or RPE-based programming
Use it to
Convert an effort target into a rough % of 1RM
Output
A fast RPE-to-% answer plus a reference chart
Example output
These are fixed examples of how the conversion works. Use the in-app tool when you want editable inputs.
RPE 8
86%
90%
RPE 8.5
Methodology
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Quick reference and example outputs when you want to understand the calculation before using it in your training flow.
Note
This public page is content-only. The editable calculator stays inside IronFlow.
If a set calls for RPE 8, you still need a workable bar weight. This tool closes that gap.
When recovery or readiness changes, RPE-based loading is often easier to adapt than fixed percentages alone.
The point is not a perfect formula. It is getting close enough that the set feels like the session was meant to feel.
No. Charts are approximations, but they are still useful for quick decisions and for staying consistent within a program.
Because most percentage inputs will sit between common chart rows, so the closest matching effort target is usually the most practical answer.
No. Use the chart as a guide, then adjust based on how the warmups and working sets actually move that day.
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