RPE to RIR Converter
Convert between RPE and RIR instantly with a full reference table and effort descriptions.
Convert From
Select RPE Value
Full Reference Table
| RPE | RIR | Effort | Description |
|---|---|---|---|
| 10 | 0 | All-out | Maximum effort, absolute failure |
| 9.5 | 0.5 | Near max | Could maybe do one more, not certain |
| 9 | 1 | Very hard | One more rep left in the tank |
| 8.5 | 1.5 | Hard | Definitely one more, maybe two |
| 8 | 2 | Challenging | Two more reps possible |
| 7.5 | 2.5 | Moderate-hard | Two for sure, possibly three |
| 7 | 3 | Moderate | Three more reps possible |
| 6.5 | 3.5 | Light-moderate | Three to four more reps possible |
| 6 | 4 | Light | Four more reps possible |
| 5 | 5 | Very light | Five or more reps possible |
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RPE vs RIR: Understanding Effort Scales
RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are two sides of the same coin. Both measure how close to failure a set was taken, but they approach it from different angles. Understanding both scales helps you follow any training program regardless of which notation it uses.
The Relationship Between RPE and RIR
The conversion is simple: RIR = 10 - RPE. An RPE of 8 means you had 2 reps in reserve (RIR 2). An RPE of 10 means zero reps left (RIR 0). The scales exist because different coaching traditions prefer different notation. Powerlifting programs commonly use RPE, while many hypertrophy-focused programs use RIR.
How to Rate Your Sets Accurately
Rating effort takes practice. Here are practical tips for better accuracy:
- Watch bar speed - When the last rep moves noticeably slower than the first, you are likely at RPE 8 or higher.
- Use half points - RPE 8.5 means you could definitely do one more but probably not two. Half points reduce guesswork.
- Calibrate occasionally - Every few weeks, take a set to true failure on a safe exercise. This recalibrates your internal sense of RPE 10.
Practical Training Recommendations
Most training should occur between RPE 7 and 9 (RIR 1-3). Research suggests that training within 1-3 reps of failure provides nearly all the hypertrophy stimulus while generating much less fatigue than going to failure on every set. Reserve RPE 10 sets for specific peaking phases or occasional intensity benchmarks.
Frequently Asked Questions
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