How to Estimate 1RM
Source: Performance Training Journal. Volume 6, Number 1 (2012)
| Number of repetitions | Percent of 1RM | Multiply weight lifted by: |
| 1 | 100 | 1.00 |
| 2 | 95 | 1.05 |
| 3 | 93 | 1.08 |
| 4 | 90 | 1.11 |
| 5 | 87 | 1.15 |
| 6 | 85 | 1.18 |
Determining Intensity for Aerobic Training:
I would suggest utilizing the Borg scale for aerobic or endurance type training for those who have limited time and resources. There are much more accurate ways to estimate training intensities for aerobic events. However, for the general population and general tactical population the Borg scale is sufficient. A better but, more complex method is to utilize the Karvonen method to determine training heart rate. *(Example: THR= (220-age) – RHR x Exercise Intensity + RHR)
(Opinion)
| 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 | Very, Very Light Very Light Fairly Light Somewhat Hard Hard Very Hard Very, Very Hard |