RIR & EDM Team Training Calculator
RIR & EDM Team Training Calculator
Plan one strength session for the entire team while automatically assigning individualized working loads to every athlete.
This Excel-based training tool combines Reps in Reserve (RIR), Everyday Maximum (EDM), and 1RM data to help coaches create practical load prescriptions for groups. Enter the session exercises, sets, reps, target RIR, and each athlete’s EDM or 1RM. The spreadsheet automatically calculates and rounds the recommended working weight.
Key features
- Program up to four main exercises per session
- Manage up to 30 athletes in one worksheet
- Use either EDM or tested 1RM values
- Automatically convert 1RM to a conservative EDM
- Calculate individualized loads from reps and target RIR
- Select practical weight increments from 0.5 to 5 kg
- Editable exercise names, sets, reps, RIR, and athlete data
- Color-coded input and result cells
- Built-in instructions, examples, and model references
- No additional software or subscription required
The calculator uses an Epley-based load–repetition relationship with RIR adjustment, consistent with the concepts presented in Mladen Jovanović’s STMr framework. The default 1RM-to-EDM conversion is set at 90% and can be adjusted to match your coaching approach.
Ideal for
Strength and conditioning coaches, sports teams, personal trainers, gym owners, physical preparation coaches, and anyone who needs to prescribe one workout across a group with different strength levels.
How it works
- Enter the main exercises for the session.
- Select sets, reps, target RIR, and whether the athletes’ values are EDM or 1RM.
- Enter each athlete’s strength values.
- The spreadsheet instantly calculates individualized working loads.
Spend less time calculating weights and more time coaching.
File format: Microsoft Excel .xlsx
Language: English
Digital product: Instant download
This spreadsheet provides estimated starting loads for training prescription. Coaches should adjust the recommendations according to technique, daily readiness, equipment availability, and athlete feedback.