{
  "calculator": "one-rep-max-calculator",
  "title": "One-Rep Max Calculator",
  "site": "AI Fit Hub",
  "input": {},
  "defaults_used": {
    "lift_type": "bench",
    "lifted_kg": 100,
    "reps": 5,
    "weight_kg": 100
  },
  "result": {
    "epley": 116.66666666666667,
    "brzycki": 112.5,
    "lombardi": 117.4618943088019,
    "mayhew": 119.01068045151959,
    "wathen": 116.58250529118924,
    "lander": 113.70891767872341,
    "average": 115.98844406615014,
    "formulas": [
      {
        "name": "Epley",
        "value": 116.66666666666667
      },
      {
        "name": "Brzycki",
        "value": 112.5
      },
      {
        "name": "Lombardi",
        "value": 117.4618943088019
      },
      {
        "name": "Mayhew",
        "value": 119.01068045151959
      },
      {
        "name": "Wathen",
        "value": 116.58250529118924
      },
      {
        "name": "Lander",
        "value": 113.70891767872341
      }
    ],
    "trainingMax90": 104.38959965953512,
    "trainingMax85": 98.59017745622761,
    "percentageTable": [
      {
        "percent": 100,
        "repsRange": "1",
        "weightKg": 115.98844406615014,
        "rpe": "10"
      },
      {
        "percent": 95,
        "repsRange": "1-2",
        "weightKg": 110.18902186284262,
        "rpe": "9"
      },
      {
        "percent": 90,
        "repsRange": "3-4",
        "weightKg": 104.38959965953512,
        "rpe": "9.5"
      },
      {
        "percent": 85,
        "repsRange": "4-6",
        "weightKg": 98.59017745622761,
        "rpe": "8.5"
      },
      {
        "percent": 80,
        "repsRange": "6-8",
        "weightKg": 92.79075525292012,
        "rpe": "8.5"
      },
      {
        "percent": 75,
        "repsRange": "8-10",
        "weightKg": 86.9913330496126,
        "rpe": "8.5"
      },
      {
        "percent": 70,
        "repsRange": "10-12",
        "weightKg": 81.19191084630509,
        "rpe": "8.5"
      },
      {
        "percent": 65,
        "repsRange": "12-15",
        "weightKg": 75.39248864299759,
        "rpe": "9"
      },
      {
        "percent": 60,
        "repsRange": "15-20",
        "weightKg": 69.59306643969008,
        "rpe": "n/a"
      },
      {
        "percent": 50,
        "repsRange": "20+",
        "weightKg": 57.99422203307507,
        "rpe": "n/a"
      }
    ],
    "liftType": "bench",
    "coachSummary": "Based on 100 kg for 5 reps, your estimated Bench Press 1RM is 116 kg (average across 6 formulas, range: 113–119 kg). Your training max (90%) is 104 kg — this is the number most strength programs like 5/3/1 use for percentage-based programming."
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/one-rep-max-calculator",
    "page": "https://aifithub.io/one-rep-max-calculator/",
    "methodology": "https://aifithub.io/methodology/one-rep-max-calculator/",
    "contract": "https://aifithub.io/contracts/one-rep-max-calculator.json",
    "engine": "https://aifithub.io/engines/one-rep-max-calculator.js",
    "engine_sha256": "22b8b3254e55a253d266cc2b36bf183911aa41f65ab9aa07de935f43d9e4dc22",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, One-Rep Max Calculator (engine 22b8b3254e55), https://aifithub.io/api/run/one-rep-max-calculator"
}