STRENGTH TRAINING INTENSITY CALCULATOR
From one rep max assessment to intensity targeting within your annual training plan
Periodization in strength training, based on a 1-repetition maximum (1RM) assessment, offers a strategic approach to enhancing athletic performance. The 1RM is the maximum amount of weight an athlete can lift for a single repetition, serving as a benchmark for designing individualized training plans. Periodization divides training into distinct phases, each with specific objectives—like building foundational strength or fine-tuning power. For endurance athletes, this tailored progression not only augments strength but also ensures sustained endurance capacities, leading to a harmonized blend of power and stamina for competitive edge.
How to use this calculator
Perform a failure test, where you perform an exercise and achieve failure in under 12 reps.
Some recommendations for exercises are given below the calculator
If you are prone to injury or haven't exercised in a while, we recommend using machine, as they will guide you through proper mechanics.
Input results in the calculator
Chose a training phase in your training plan
The calculator will give you training intensity range.