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Strength Training Formula

Velocity-Based 1RM Formula

Velocity-Based Training (VBT) estimates 1RM without grinding to a true single. Bar speed at the concentric peak has a near-linear relationship with %1RM that's lift-specific. Each lift has a Minimum Velocity Threshold (MVT) — the speed corresponding to a true 1RM. Working backwards: measure bar speed at a sub-max load, fit a line through 2-3 data points, extrapolate to MVT. Accuracy is ±2-5% vs a measured 1RM.

4 VARIABLESPublished May 14, 2026Live Content
By Orbyd Editorial · AI Fit Hub Team
Best Next MoveStrength

Velocity-Based 1RM Estimator

Estimate one-rep max from concentric bar velocity using published load-velocity profiles.

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On This Page

Formula 4 variables Worked example Variations

Education · Not medical advice. Output is deterministic math from your inputs.Editorial standardsSponsor disclosureCorrections

Formula

Copy the exact expression or work through it step by step below.

%1RM = a · velocity_m_s + b where a, b are lift-specific regression coefficients MVT (minimum velocity threshold): Bench: 0.17 m/s Back squat: 0.30 m/s Front squat: 0.27 m/s Deadlift: 0.15 m/s Military press: 0.19 m/s

Variables

velocity_m_s

Mean concentric velocity

Bar speed in meters per second during the concentric phase of the lift. Measured with a linear position transducer (e.g., Tendo, GymAware) or video analysis (PowerLift, MyLift apps). 'Mean' not 'peak' — the average velocity through the full ROM.

MVT

Minimum Velocity Threshold

Mean concentric velocity at true 1RM for this lift. Lift-specific because biomechanics + muscle group size + sticking-point position vary. Generally: smaller-muscle lifts have lower MVT (slower true max).

a

Slope coefficient

How fast bar speed drops as load increases. Lift-specific. González-Badillo 2010 published per-lift regression coefficients.

b

Intercept

%1RM at zero velocity (extrapolated). Always close to 100% by construction.

Step By Step

  1. 1

    Pick a lift with a published MVT (bench, squat, deadlift, military press).

    Back squat, MVT = 0.30 m/s.

  2. 2

    Warm up to ~50% estimated 1RM. Use a tracker (e.g., PowerLift app, Tendo). Record mean concentric velocity for one rep.

    100 kg squat: mean velocity 1.05 m/s.

  3. 3

    Add 10-15% load. Record again.

    120 kg: 0.85 m/s. 140 kg: 0.65 m/s.

  4. 4

    Fit a line through the 3 (velocity, %1RM) points. Solve for the load at v = MVT.

    Linear fit: %1RM ≈ 145 − 100 × velocity. At v = 0.30: %1RM = 115% of measured 140 kg → 1RM ≈ 161 kg.

  5. 5

    Cross-check against an Epley/Brzycki estimate from same sets. If within 5%, trust the VBT estimate. If diverging, recalibrate.

    Last set 140 kg × 3 reps to RPE 9 → Epley: 154 kg. VBT: 161 kg. Average: 158 kg working estimate.

Worked Example

Powerlifter testing back squat 1RM via VBT instead of grinding to a true single

Lift

Back squat (MVT = 0.30 m/s)

Set 1

100 kg @ 1.05 m/s

Set 2

120 kg @ 0.85 m/s

Set 3

140 kg @ 0.65 m/s

Linear fit: %1RM ≈ 145 − 100 · v At v = 0.30 m/s (MVT for squat): %1RM = 145 − 30 = 115% of 140 kg Estimated 1RM = 1.15 × 140 = 161 kg

1RM estimate ~161 kg without a true max attempt. Save the CNS hit. Repeat the protocol weekly to track training response without grinding singles. Accuracy ±2-5% per González-Badillo's published validation data.

Common Variations

Peak velocity vs mean velocity: published MVT values use mean concentric velocity. Some apps report peak — these run 15-25% higher than mean and need a different lookup table.
Single-rep vs multi-rep protocol: Pérez-Castilla 2018 found a 2-load protocol (50% + 70% measured) provides equivalent 1RM estimation to a 6-load profile, but loses accuracy when extrapolating from very low loads.
MVT individuality: published MVTs are population averages with ±0.03-0.05 m/s spread. Athletes who repeatedly fail high-RPE singles at higher velocity may need to recalibrate their personal MVT upward.
Daily readiness check: comparing bar speed at a fixed load (e.g., 60% estimated 1RM) across sessions detects fatigue. If today's velocity is 10%+ slower than baseline, reduce volume or take a deload.

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Sources & References

General fitness estimates — not medical advice. Consult a healthcare professional for medical decisions.