Velocity-Based Training Load Calculator
Convert a target bar speed into an estimated %1RM and working load using a lift-specific load–velocity profile.
How it works
%1RM ≈ (V0 − mean velocity) ÷ (V0 − minimum-velocity-threshold) × 100 · Load = %1RM × 1RM
In velocity-based training, bar speed is a live readout of effort: light loads move fast and each rep near your max moves at a lift-specific minimum velocity. A load–velocity profile is close to linear, so a simple line between the near-unloaded speed (V0) and the speed at 100% 1RM converts a target velocity into an estimated percentage of max — and, with a known 1RM, an actual load. Because true profiles vary by person, calibrate the anchors from your own velocity data for real accuracy.
Worked example
Targeting 0.60 m/s on the back squat with anchors V0 = 1.70 and minimum velocity 0.30: %1RM = (1.70 − 0.60) ÷ (1.70 − 0.30) × 100 = 1.10 ÷ 1.40 × 100 ≈ 78.6%. On a 150 kg max, that is about 118 kg.
Frequently asked questions
What is velocity-based training?
It uses a device that measures bar speed to prescribe load by how fast the bar moves rather than a fixed percentage. Because your strength fluctuates day to day, targeting a velocity auto-regulates the weight to your readiness.
How accurate is the percentage estimate?
The generic anchors here give a reasonable ballpark, but individual load–velocity profiles differ. For precise prescriptions, record your own bar speeds across several loads and fit your personal profile.
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Educational training estimate, not medical or coaching advice. Individual response varies — progress under qualified supervision.