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Enter Your Set DetailsTraining Weights from Your e1RM
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RIR to RPE Conversion Table| RIR | RPE | Feel | Best Used For |
|---|---|---|---|
| 0 | 10 | Absolute max — failure | Competition, true 1RM test |
| 1 | 9 | One rep possible, extremely hard | Peaking phase top singles |
| 2 | 8 | Hard but controlled, 2 reps left | Main powerlifting working sets |
| 3 | 7 | Challenging, 3 comfortable reps left | Volume & hypertrophy work |
| 4 | 6 | Moderate, multiple reps in reserve | Warm-ups, technique practice |
| 5+ | 5 | Easy — recovery pace | Deload, active recovery |
What is Reps in Reserve (RIR)?
Reps in Reserve (RIR) is the number of additional repetitions you could complete with good form after finishing a set. It is the direct inverse of RPE: if you finish a set with 2 reps left in reserve, your RIR = 2 and your RPE = 10 - 2 = RPE 8.
RIR vs RPE — Which Should You Use?
- RIR is more concrete — counting remaining reps is easier than estimating effort percentage
- RPE is more universal — most powerlifting programmes are written in RPE notation
- For beginners: Start with RIR, convert to RPE using this calculator
- For experienced lifters: Use RPE directly — it becomes intuitive with practice
How to Accurately Estimate RIR
Immediately after completing your set, ask: "How many more reps could I have done with perfect form before my technique broke down?" Be honest — most lifters underestimate RIR (they think they have fewer reps left than they actually do). Record your estimate, then test it occasionally by actually extending a set to see how accurate you were.