一次最大重复计算器

使用方法

1. 1
   填写各项

   输入数字或选择所需选项。

2. 2
   查看结果

   更改任何值时，答案会立即更新。

3. 3
   使用结果

   复制结果或记下来。不会向任何地方发送任何内容。

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.

计算示例

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.

获得最佳结果的提示

在相信结果之前先检查每一个输入项，因为一个错误的数字就会改变整个答案。请使用工资单、账单、证书或合同上的准确数字，并记下计算日期。税率、门槛和规则会不时变化，因此对于税费和法律事务，请将结果视为估算，并与本页注明的官方来源核对。您可以尝试任意多个方案；不会保存或发送任何内容，刷新页面会清空输入。