Strength
1RM & Percentage Loads
Average of Epley and Brzycki estimates. Use the table to program strength work at the right intensity.
Estimated 1RM
115 kg
Epley
117 kg
Brzycki
113 kg
| % of 1RM | Load | Typical use |
|---|---|---|
| 95% | 109 kg | Max strength (1–3 reps) |
| 90% | 103 kg | Max strength (1–3 reps) |
| 85% | 97 kg | Strength (3–5 reps) |
| 80% | 92 kg | Strength (3–5 reps) |
| 75% | 86 kg | Hypertrophy (5–8 reps) |
| 70% | 80 kg | Hypertrophy (5–8 reps) |
| 65% | 75 kg | Volume / accessories |
| 60% | 69 kg | Volume / accessories |
| 55% | 63 kg | Warm-up / technique |
| 50% | 57 kg | Warm-up / technique |
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How the estimate works
We average the Epley and Brzycki formulas — both are well-validated for reps of 1–10. Accuracy drops above 8 reps because rep-out grinders introduce fatigue-driven variance, so use lower-rep sets when possible for the truest 1RM estimate.
Programming with the percentage table
Use 85–95% for peaking, 70–85% for strength, 60–75% for hypertrophy, and sub-60% for technique or accessory work. Our Port Coquitlam coaches build strength blocks off these zones — see the Group Training and HYROX pages for how they slot into a week.