Calculator Inputs
Example Data Table
| Session | Exercise | Load | Mean Velocity | Estimated %1RM | Coach Note |
|---|---|---|---|---|---|
| Week 1 | Back Squat | 100 kg | 0.68 m/s | 72% | Fast, clean reps. |
| Week 1 | Back Squat | 120 kg | 0.48 m/s | 82% | Strong intent maintained. |
| Week 2 | Back Squat | 125 kg | 0.46 m/s | 84% | Readiness looked improved. |
| Week 2 | Back Squat | 130 kg | 0.41 m/s | 87% | Stop before bar speed fades. |
Formula Used
1) Two-point load-velocity line: Load = m × Velocity + b
2) Slope: m = (Load 2 − Load 1) ÷ (Velocity 2 − Velocity 1)
3) Intercept: b = Load 1 − (m × Velocity 1)
4) Estimated 1RM: 1RM = (m × MVT) + b
5) Goal load: Target Load = (m × Target Velocity) + b
6) Relative intensity: %1RM = (Load ÷ Estimated 1RM) × 100
7) Stop velocity: Stop Velocity = Target Velocity × (1 − Velocity Loss %)
This model assumes a mostly linear relationship across the tested range. It is best used with consistent equipment, stable technique, and repeated testing conditions.
How to Use This Calculator
Enter two measured sets from the same exercise. Use mean concentric velocity from your tracker or encoder. Choose the lift, goal, and unit, then keep the minimum velocity threshold realistic for that movement.
Press the calculate button to estimate your daily 1RM, target zone, and stop velocity. Review the load-velocity graph, then export the summary if you want a saved session record.
Use the prescription table to pick a load by target velocity. Repeat the same process on future days to compare readiness, monitor trends, and make smarter load decisions.
FAQs
1) What is velocity based training?
Velocity based training uses bar speed to estimate intensity and guide load selection. Instead of relying only on fixed percentages, it reacts to how fast you move the weight today.
2) Why does this calculator use two measured sets?
Two points let the page build a simple load-velocity profile. That profile is then used to estimate 1RM, create goal-specific load zones, and predict useful target loads.
3) What is minimum velocity threshold?
Minimum velocity threshold is the slowest bar speed usually seen near a true maximal lift. Different lifts often have different thresholds, so using a sensible value improves estimates.
4) What does velocity loss tell me?
Velocity loss helps track fatigue inside a set. A lower threshold usually preserves power and quality, while a higher threshold usually creates more fatigue and volume.
5) Is the estimated 1RM exact?
No. It is a practical estimate, not a guarantee. Good data, stable technique, accurate bar-speed tracking, and repeated testing will improve how useful the estimate becomes.
6) Which goal should I choose?
Choose explosive power for very fast work, speed strength for athletic force production, strength speed for heavier controlled reps, and max strength for slower high-intensity training.
7) Can I use pounds instead of kilograms?
Yes. Select pounds in the unit field. The calculator uses the same math either way, then rounds prescribed loads to your chosen load increment.
8) How often should I update my profile?
Update it whenever readiness changes, technique improves, or a training block shifts. Many athletes refresh their profile weekly or whenever bar-speed data clearly moves.