Kalkulator največje ponovitve (1RM)
Vnesite težo in število ponovitev, da ocenite svojo največjo ponovitev (1RM). Prikažemo oceni po Epleyu in Brzyckiju ter tabelo odstotkov, da lahko načrtujete vsako serijo.
Vaši rezultati
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Kako deluje
- 1Vaš 1RM ocenimo iz teže in ponovitev naporne serije z uporabo formul Epley in Brzycki.
- 2Ocene so najnatančnejše pod približno 10 ponovitvami; višje ponovitve vnesejo več napake.
- 3Uporabite tabelo odstotkov za obremenitev delovnih serij (na primer 5x5 pri približno 80 %).
Pogosta vprašanja
Kako se izračuna največja ponovitev?
Oceni se iz teže in ponovitev submaksimalne serije. Formula Epley (teža x (1 + ponovitve/30)) in formula Brzycki sta najpogostejši, njuno povprečje pa je zanesljivo pod 10 ponovitvami.
Kako natančna je ocena 1RM?
Zelo natančna za serije pod približno 6 ponovitvami in še vedno uporabna do 10. Nad 10 ponovitvami razlike v vzdržljivosti naredijo oceno manj zanesljivo.
Ali naj testiram svoj pravi 1RM?
Redko. Ocenjeni 1RM iz kalkulatorja je varnejši in dovolj dober za določanje odstotkov za trening. Prave poskuse maksimuma prihranite za tekmovanja ali občasno testiranje z varovalcem.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
Sorodni kalkulatorji
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