OConner Formula 1RM Calculator
The O'Conner formula is a simplified linear model that tends to give slightly more conservative 1RM estimates than Epley.
w × (1 + r/40) — The O'Conner formula is a simplified linear model that tends to give slightly more conservative 1RM estimates than Epley.
5 reps
One Rep Max
5 reps @ 225lb
253
lb
OConner formula
Big Four Strength Levels
Strength levels for a 200lb male, age 30 lifting 253lb in each lift type · enter your details.
Rep Max Projections
OConner algorithm
| Reps | Weight (lb) |
|---|---|
| 1RM | 253lb |
| 2RM | 241lb |
| 3RM | 235lb |
| 4RM | 230lb |
| 5RM(current) | 225lb |
| 6RM | 220lb |
| 7RM | 215lb |
| 8RM | 211lb |
| 9RM | 207lb |
| 10RM | 202lb |
| 20RM | 169lb |
Percentage Calculator
Based on 253lb estimated max
| Intensity | Weight (lb) |
|---|---|
| 100% | 253lb |
| 95% | 240lb |
| 90% | 228lb |
| 85% | 215lb |
| 80% | 202lb |
| 75% | 190lb |
| 70% | 177lb |
| 65% | 164lb |
| 60% | 152lb |
| 55% | 139lb |
| 50% | 127lb |
