Estimate your one-rep max (1RM) from a sub-maximal set — via Epley and Brzycki — and break it down into working loads from 60 to 95%.
From a sub-maximal set (weight × reps), two formulas — Epley and Brzycki — estimate your one-rep max (1RM).
Expected benefit: your 1RM without a risky all-out max test, plus the working-load table (% of 1RM) to set up your sets.
Your estimated 1RM
Average
114.5 kg
Epley
116.5 kg
Brzycki
112.5 kg
Working loads (% of 1RM)
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Testing your true 1RM every cycle is risky (form breaks down, nervous fatigue) and impractical in CrossFit or Hyrox, where you chain movements. Yet programming sets as a percentage of 1RM assumes you know that 1RM. Estimating it from a sub-maximal set you already do — a clean weight for 5 or 8 reps — avoids the all-out max test while giving your planning a number-backed base.
Rep-max formulas relate weight and reps to relative intensity. Epley (1RM = weight × (1 + reps/30)) and Brzycki (1RM = weight × 36 / (37 − reps)) are the most used; they are reliable on short sets (≈ 1 to 10 reps) and diverge as reps climb. Showing two plus their average gives a range rather than a false exact figure — the estimate stays a reference, not a measurement.
Sources : Validity of 1RM prediction equations
For a good estimate, use a set taken close to failure, with clean form, at 3 to 8 reps: beyond that, the error grows. Then use the load table to target your goal — heavy and low reps (≥ 85%) for strength, the 70–80% zone for hypertrophy. And re-estimate regularly: your 1RM moves with your form, it is not a fixed constant.