Calculator Inputs
Example Data Table
| Athlete | Test Reps | RIR | Variation | Tempo | Body Weight | Load | Estimated Max |
|---|---|---|---|---|---|---|---|
| Case A | 18 | 1 | Standard Floor | 2.0 s | 68 kg | 0 kg | 19 reps |
| Case B | 24 | 2 | Hands Elevated | 2.2 s | 82 kg | 0 kg | 21 reps |
| Case C | 14 | 1 | Feet Elevated | 2.4 s | 75 kg | 10 kg | 22 reps |
| Case D | 35 | 0 | Standard Floor | 1.9 s | 62 kg | 0 kg | 35 reps |
Formula Used
This calculator estimates a standardized floor push up maximum from a submax or near-max test. It combines effort, loading, range, tempo, and recovery into one practical estimate.
| 1. Failure Equivalent Reps | Failure Equivalent = Completed Reps + Reps in Reserve |
|---|---|
| 2. Effective Load | Effective Load = Body Weight × Variation Load Fraction + External Load |
| 3. Load Conversion | Load Factor = (Effective Load ÷ Standard Floor Load)1.15 |
| 4. Tempo Conversion | Tempo Factor = (Seconds Per Rep ÷ 2.0)0.20, clamped to a realistic range. |
| 5. Standardized Max Today | Estimated Max Today = Failure Equivalent × Load Factor × Range Factor × Tempo Factor |
| 6. Fresh Day Projection | Fresh Projection = Estimated Max Today × Recovery Potential Factor |
This is a coaching estimate, not a laboratory measurement. It works best when your test set is technically strict and close to failure.
How to Use This Calculator
- Perform one technically clean push up test set.
- Enter completed reps and your best estimate of reps left in reserve.
- Select range of motion and the exact variation used.
- Add elevation height if your hands or feet were raised.
- Enter body weight and any external load such as a vest.
- Fill in age, sex, sleep, soreness, and fatigue for better context.
- Choose your experience level and weekly training frequency.
- Press calculate to view max estimates, readiness, training targets, and the graph.
- Download CSV or PDF if you want a saved record.
FAQs
1. Is this calculator only for standard floor push ups?
No. It accepts knees, incline, standard, and decline variations. The tool converts your test toward a standardized floor estimate so you can compare sessions more consistently.
2. What does reps in reserve mean?
Reps in reserve means how many additional clean repetitions you could likely perform before failure. A value of zero means the set ended at true failure.
3. Why does tempo matter?
A slower rep usually increases time under tension and difficulty. The calculator adjusts for that so two tests with different pacing can be compared more fairly.
4. Why are age and sex included?
They are used for classification bands only. Your estimated max comes from performance inputs, while age and sex help compare your result against a more relevant standard range.
5. Can I use weighted push ups?
Yes. Add your external load in kilograms. The model converts the heavier test to a standard floor estimate, which is useful for progression tracking.
6. What is the fresh day projection?
It estimates what your performance might look like with better recovery. Poor sleep, high soreness, and general fatigue lower readiness and can suppress test performance.
7. Are the training ranges for one set only?
Yes. They are per-set rep targets based on your estimated maximum. Use them with sensible rest periods and keep most weekly work shy of frequent failure.
8. How often should I retest my push up max?
Most people do well retesting every two to four weeks. Retest sooner only when form, recovery, and training consistency have clearly improved.
What This Tool Reports
- Estimated standardized max today
- Fresh day projection
- Readiness score out of 100
- Age and sex adjusted classification
- Rep ranges for technique and volume work
- Four week performance goal
Keep your test strict. Chest depth, lockout quality, and body line consistency matter more than squeezing out sloppy extra reps.