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How hard should that set feel?

RPE rates a set 1–10 by how hard it felt; RIR is the flip side — how many reps you had left. Tap any level to see what it feels like and how to use it to dial in your effort.

RPE / RIRTap a row

Autoregulate in 4 steps

  1. Pick a target RPE for the lift — the highlighted rows above show a sensible range for your goal.
  2. Do your set, then ask: how many more clean reps could I have done? That number is your RIR.
  3. Convert: RPE = 10 − RIR. Two left in the tank means you hit RPE 8.
  4. Too easy vs target → add a little load next set; over target → back off. That’s autoregulation.

A simple reference that runs entirely in your browser — nothing is stored or sent. RPE is a subjective gauge and improves with practice; numbers are typical guidance, not exact. General fitness information, not medical advice; consult a professional before starting a program.

More free tools: 1RM calculator → · warm-up ramp → · rest timer → · all tools →

Spotter logs your RPE on every set and quietly adjusts tomorrow’s loads to keep you in the right effort zone — no spreadsheet required.

Try Spotter free →