Resources · Strength tools

Load Builder

You tested. Now load the bar. Pick the lift, set the reps and how many reps should be left in the tank, and Load Builder gives you the working weight for one athlete or the whole room.

Lift

Units

Round to

Bar weight (lb)

Reps

Reps in reserve

73.9%of e1RM · 8 reps + 2 RIR = 10 reps to failure

One athlete

Estimated 1RM Examplelb

Working load

137.5lbUnrounded 136.7 · 45 · 1.25 per side

Bar flying? 140 lb (1 RIR)Grinding? 130 lb (3 RIR)

Roster 0

No athletes yet. Add them one at a time or paste the whole list with each athlete's estimated 1RM. Every load updates when you change the lift, reps or RIR.

Paste a list

One athlete per line: name, then estimated 1RM. Commas, tabs or spaces all work.

Your roster is saved in this browser only. Nothing is sent to FLXPOD.

How the load is calculated

Reps plus reps in reserve gives the number of reps the athlete could do to failure. That number maps to a percentage of estimated 1RM using the RIR/RPE chart developed by Mike Tuchscherer and popularized by Eric Helms and Mike Zourdos. The working load is that percentage of the e1RM, rounded to your chosen increment.

The chart was built on trained lifters. Younger and newer athletes tend to underestimate how many reps they have left, and e1RMs from higher-rep tests can run high. Treat the first week as a check. If bar speed or rep quality falls off earlier or later than the RIR target suggests, adjust from there.

Reps	0 RIR	1 RIR	2 RIR	3 RIR	4 RIR
1	100.0	95.5	92.2	89.2	86.3
2	95.5	92.2	89.2	86.3	83.7
3	92.2	89.2	86.3	83.7	81.1
4	89.2	86.3	83.7	81.1	78.6
5	86.3	83.7	81.1	78.6	76.2
6	83.7	81.1	78.6	76.2	73.9
7	81.1	78.6	76.2	73.9	70.7
8	78.6	76.2	73.9	70.7	68.0
9	76.2	73.9	70.7	68.0	65.3
10	73.9	70.7	68.0	65.3	62.6
11	70.7	68.0	65.3	62.6	59.9
12	68.0	65.3	62.6	59.9	57.3*

* Past the published chart. Extended at the same rate.

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