一次最大重複計算器

使用方法

1. 1
   填寫各項

   輸入數字或選擇所需選項。

2. 2
   檢視結果

   更改任何值時，答案會立即更新。

3. 3
   使用結果

   複製結果或記下來。不會向任何地方傳送任何內容。

About this tool

Enter the weight you lifted and the number of reps you completed (up to 30). The tool estimates your one-rep max (1RM) using the Epley and Brzycki formulas and shows 90, 80, 70 and 60 percent loads for training.

The formulas

Epley: 1RM = weight × (1 + reps ÷ 30). Brzycki: 1RM = weight × 36 ÷ (37 − reps). Results are most accurate for sets of 10 reps or fewer.

Example

Lifting 80 kg for 8 reps gives an estimated 1RM of about 101 kg. Working at 80 percent is then around 81 kg.

Safety

A calculated max is an estimate. Test heavy singles only with a spotter and good form, and build up gradually.

計算示例

With the boxes at their starting values (Weight lifted: 80; Reps completed: 8), the tool shows: Epley estimate: 101.3; Brzycki estimate: 99.3; 90% of max: 90.3; 80% of max: 80.3; 70% of max: 70.2; 60% of max: 60.2; Estimated one-rep max: 100.3. Change any box to see your own numbers. The result updates as you type, and nothing leaves your browser.

獲得最佳結果的提示

在相信結果之前先檢查每一個輸入項，因為一個錯誤的數字就會改變整個答案。請使用工資單、賬單、證書或合同上的準確數字，並記下計算日期。稅率、門檻和規則會不時變化，因此對於稅費和法律事務，請將結果視為估算，並與本頁註明的官方來源核對。您可以嘗試任意多個方案；不會儲存或傳送任何內容，重新整理頁面會清空輸入。