{"id":2960,"date":"2025-07-08T13:28:27","date_gmt":"2025-07-08T12:28:27","guid":{"rendered":"https:\/\/flex-calisthenics.com\/calisthenics-coaching\/?page_id=2960"},"modified":"2025-07-11T15:35:37","modified_gmt":"2025-07-11T14:35:37","slug":"1rm-rechner","status":"publish","type":"page","link":"https:\/\/flex-calisthenics.com\/calisthenics-coaching\/1rm-rechner\/","title":{"rendered":"1RM Rechner von Flex Calisthenics"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2960\" class=\"elementor elementor-2960\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-81d55c8 elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"81d55c8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4f65c40\" data-id=\"4f65c40\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fc3b6c9 elementor-widget elementor-widget-heading\" data-id=\"fc3b6c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Finde deine Calisthenics Maximalkraft heraus<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5840274 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"5840274\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tDeine Maximalkraft ist der Schl\u00fcssel zu effektivem Training. Berechne sie und entwickle echte Kontrolle \u00fcber deinen Fortschritt.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4413a01 elementor-hidden-tablet elementor-hidden-mobile\" data-id=\"4413a01\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8546839 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8546839\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fa194c7\" data-id=\"fa194c7\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-76bb25c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76bb25c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-e261f2d\" data-id=\"e261f2d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e221a1b elementor-widget elementor-widget-heading\" data-id=\"e221a1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1-REP-MAX-RECHNER<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-694d0ef elementor-widget elementor-widget-html\" data-id=\"694d0ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- FLEX Calisthenics \u00b7 1-RM-Rechner -->\n<main class=\"calculator\" aria-labelledby=\"calcHeading\">\n\n  <h1 id=\"calcHeading\" class=\"visually-hidden\">1-RM-Rechner (Epley & Brzycki)<\/h1>\n\n  <!-- Eingaben -->\n  <fieldset class=\"row\">\n    <legend class=\"visually-hidden\">Eingaben<\/legend>\n\n    <label for=\"reps\">\n      <span>Reps<\/span>\n      <input id=\"reps\" type=\"number\" min=\"1\" placeholder=\"0\"\n             inputmode=\"numeric\" autocomplete=\"off\">\n    <\/label>\n\n    <label for=\"weight\">\n      <span>Extra-Gewicht&nbsp;(kg)<\/span>\n      <input id=\"weight\" type=\"number\" min=\"0\" step=\"0.1\" placeholder=\"0\"\n             inputmode=\"decimal\" autocomplete=\"off\">\n    <\/label>\n\n    <label for=\"bodyweight\">\n      <span>K\u00f6rpergewicht&nbsp;(kg)<\/span>\n      <input id=\"bodyweight\" type=\"number\" min=\"0\" step=\"0.1\" placeholder=\"0\"\n             inputmode=\"decimal\" autocomplete=\"off\">\n    <\/label>\n  <\/fieldset>\n\n  <!-- Ergebnisse -->\n  <p class=\"result\" role=\"status\" aria-live=\"polite\" aria-atomic=\"true\">\n    <span class=\"box\">\n      <strong>Epley&nbsp;e1RM<\/strong>\n      <span id=\"epleyOut\" class=\"value\">\u2014<\/span>\n    <\/span>\n\n    <span class=\"box\">\n      <strong>Brzycki&nbsp;e1RM<\/strong>\n      <span id=\"brzyckiOut\" class=\"value\">\u2014<\/span>\n    <\/span>\n  <\/p>\n\n  <!-- Fehlermeldung -->\n  <p id=\"errMsg\" class=\"error-msg\" aria-live=\"assertive\"><\/p>\n\n<\/main>\n\n<script>\n\/* ---------- Element-Referenzen ---------- *\/\nconst reps       = document.getElementById('reps');\nconst weight     = document.getElementById('weight');\nconst bodyweight = document.getElementById('bodyweight');\nconst outEpley   = document.getElementById('epleyOut');\nconst outBrz     = document.getElementById('brzyckiOut');\nconst errMsg     = document.getElementById('errMsg');\n\n\/* ---------- Live-Rechnen ---------- *\/\n[reps, weight, bodyweight].forEach(el =>\n  el.addEventListener('input', calc1RM)\n);\n\nfunction calc1RM () {\n\n  \/* Reset *\/\n  errMsg.textContent = '';\n  [reps, weight, bodyweight].forEach(el => el.classList.remove('is-error'));\n\n  \/* Pflichtfelder? *\/\n  if (![reps, weight, bodyweight].every(i => i.value.trim() !== '')) {\n    outEpley.textContent = outBrz.textContent = '\u2014';\n    return;\n  }\n\n  const R  = +reps.value;\n  const W  = +weight.value;\n  const BW = +bodyweight.value;\n\n  if (R < 1) {                             \/\/ R muss \u2265 1\n    showError('Reps m\u00fcssen gr\u00f6\u00dfer 0 sein', reps);\n    return;\n  }\n\n  \/* 1-RM-Formeln *\/\n  const epley   = W + (R \/ 30) * (W + BW);\n  const brzycki = (36 * W + BW * (R - 1)) \/ (37 - R);\n\n  outEpley.textContent = epley.toFixed(2);\n  outBrz.textContent   = brzycki.toFixed(2);\n}\n\nfunction showError (msg, inputEl) {\n  errMsg.textContent = msg;\n  inputEl.classList.add('is-error');\n  outEpley.textContent = outBrz.textContent = '\u2014';\n}\n\n\/* Initial-Anzeige *\/\noutEpley.textContent = outBrz.textContent = '\u2014';\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd018cf elementor-widget elementor-widget-heading\" data-id=\"cd018cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">So funktioniert der Rechner:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae9f1f1 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"ae9f1f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tMit dem Rechner oben sch\u00e4tzt du dein One Rep Max \u2013 selbst wenn du es noch nie getestet hast. Grundlage: Wie viele Wiederholungen du mit welcher RPE geschafft hast.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-839fded elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"839fded\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-42b3b8a\" data-id=\"42b3b8a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8211182 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"8211182\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"70\" viewBox=\"0 0 70 70\" fill=\"none\"><g clip-path=\"url(#clip0_15_17)\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M35.0003 5.83329C18.892 5.83329 5.83366 18.8916 5.83366 35C5.83366 35.466 5.84457 35.9295 5.86618 36.39C5.90389 37.1945 5.28226 37.8773 4.47773 37.9152C3.6732 37.9528 2.99043 37.3312 2.95269 36.5265C2.92898 36.0205 2.91699 35.5115 2.91699 35C2.91699 17.2808 17.2812 2.91663 35.0003 2.91663C45.8532 2.91663 55.4456 8.30546 61.2506 16.5494L61.2503 4.37496C61.2503 3.56955 61.9034 2.91663 62.7087 2.91663C63.5139 2.91663 64.167 3.56955 64.167 4.37496V21.875C64.167 22.6804 63.5139 23.3333 62.7087 23.3333H45.2087C44.4034 23.3333 43.7503 22.6804 43.7503 21.875C43.7503 21.0695 44.4034 20.4166 45.2087 20.4166L60.2654 20.4167C55.221 11.6964 45.794 5.83329 35.0003 5.83329ZM65.5229 32.085C66.3277 32.0471 67.0105 32.669 67.0481 33.4734C67.0717 33.9794 67.0839 34.4884 67.0839 35C67.0839 52.719 52.7197 67.0833 35.0006 67.0833C24.1476 67.0833 14.5554 61.6945 8.75033 53.4505V65.625C8.75033 66.4305 8.0974 67.0833 7.29199 67.0833C6.48658 67.0833 5.83366 66.4305 5.83366 65.625V48.125C5.83366 47.3197 6.48658 46.6666 7.29199 46.6666H24.792C25.5974 46.6666 26.2503 47.3197 26.2503 48.125C26.2503 48.9305 25.5974 49.5833 24.792 49.5833H9.73546C14.78 58.3035 24.2068 64.1666 35.0006 64.1666C51.1088 64.1666 64.1673 51.1084 64.1673 35C64.1673 34.5339 64.1562 34.0704 64.1346 33.6099C64.097 32.8055 64.7185 32.1227 65.5229 32.085Z\" fill=\"black\"><\/path><\/g><defs><clipPath id=\"clip0_15_17\"><rect width=\"70\" height=\"70\" fill=\"white\"><\/rect><\/clipPath><\/defs><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 1: <br>REPS\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tGib ein, wie viele Wiederholungen Du gemacht hast. Wenn noch \u201eReps im Tank\u201c waren, z\u00e4hl sie einfach dazu.<br><br>\n<i>Beispiel: 3 \u00d7 100 kg, 2 Reps Reserve \u21d2 5 Reps eintragen.<\/i>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-23f7639\" data-id=\"23f7639\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-90336d8 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"90336d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"51\" viewBox=\"0 0 70 51\" fill=\"none\"><path d=\"M65.4348 10.1072H62.3913C61.8557 10.1072 61.3474 10.2285 60.8696 10.4171V5.05359C60.8696 2.26738 58.8213 0 56.3043 0H53.2609C50.7439 0 48.6957 2.26738 48.6957 5.05359V16.8453H21.3043V5.05359C21.3043 2.26738 19.2561 0 16.7391 0H13.6957C11.1787 0 9.13043 2.26738 9.13043 5.05359V10.4171C8.65261 10.2285 8.14435 10.1072 7.6087 10.1072H4.56522C2.04826 10.1072 0 12.3746 0 15.1608V35.3751C0 38.1613 2.04826 40.4287 4.56522 40.4287H7.6087C8.14435 40.4287 8.65261 40.3074 9.13043 40.1188V45.4823C9.13043 48.2685 11.1787 50.5359 13.6957 50.5359H16.7391C19.2561 50.5359 21.3043 48.2685 21.3043 45.4823V33.6906H48.6957V45.4823C48.6957 48.2685 50.7439 50.5359 53.2609 50.5359H56.3043C58.8213 50.5359 60.8696 48.2685 60.8696 45.4823V40.1188C61.3474 40.3074 61.8557 40.4287 62.3913 40.4287H65.4348C67.9517 40.4287 70 38.1613 70 35.3751V15.1608C70 12.3746 67.9517 10.1072 65.4348 10.1072ZM9.13043 35.3751C9.13043 36.3033 8.44717 37.0597 7.6087 37.0597H4.56522C3.72674 37.0597 3.04348 36.3033 3.04348 35.3751V15.1608C3.04348 14.2326 3.72674 13.4762 4.56522 13.4762H7.6087C8.44717 13.4762 9.13043 14.2326 9.13043 15.1608V35.3751ZM18.2609 45.4823C18.2609 46.4105 17.5776 47.1668 16.7391 47.1668H13.6957C12.8572 47.1668 12.1739 46.4105 12.1739 45.4823V35.3751V15.1608V5.05359C12.1739 4.12541 12.8572 3.36906 13.6957 3.36906H16.7391C17.5776 3.36906 18.2609 4.12541 18.2609 5.05359V45.4823ZM48.6957 30.3215H21.3043V20.2144H48.6957V30.3215ZM57.8261 15.1608V35.3751V45.4823C57.8261 46.4105 57.1428 47.1668 56.3043 47.1668H53.2609C52.4224 47.1668 51.7391 46.4105 51.7391 45.4823V5.05359C51.7391 4.12541 52.4224 3.36906 53.2609 3.36906H56.3043C57.1428 3.36906 57.8261 4.12541 57.8261 5.05359V15.1608ZM66.9565 35.3751C66.9565 36.3033 66.2733 37.0597 65.4348 37.0597H62.3913C61.5528 37.0597 60.8696 36.3033 60.8696 35.3751V15.1608C60.8696 14.2326 61.5528 13.4762 62.3913 13.4762H65.4348C66.2733 13.4762 66.9565 14.2326 66.9565 15.1608V35.3751Z\" fill=\"black\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 2:<br>ZUSATZGEWICHT\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tTrage das Gewicht ein, das zus\u00e4tzlich an deinem Gewichtsg\u00fcrtel befestigt wurde (ohne dein K\u00f6rpergewicht).\n<br><br><i>Bei \u00dcbungen mit der Langhantel, bitte das Gesamtgewicht: Gewicht Langhantel + Zus\u00e4tzliches Gewicht<\/i>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-3bb2875\" data-id=\"3bb2875\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bae1d50 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"bae1d50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"70\" viewBox=\"0 0 70 70\" fill=\"none\"><path d=\"M59.3538 1.45837H10.6455C5.54134 1.45837 1.45801 5.54171 1.45801 10.6459V59.5C1.45801 64.4584 5.54134 68.5417 10.6455 68.5417H59.4997C64.6038 68.5417 68.6872 64.4584 68.6872 59.3542V10.6459C68.5413 5.54171 64.458 1.45837 59.3538 1.45837ZM65.6247 59.3542C65.6247 62.7084 62.8538 65.625 59.3538 65.625H10.6455C7.14551 65.625 4.37467 62.8542 4.37467 59.3542V10.6459C4.37467 7.14587 7.14551 4.37504 10.6455 4.37504H59.4997C62.8538 4.37504 65.6247 7.14587 65.6247 10.6459V59.3542Z\" fill=\"black\"><\/path><path d=\"M55.2704 14.2916C42.5829 5.83329 27.4162 5.83329 14.7287 14.2916C14.1454 14.7291 13.9995 15.4583 14.1454 16.0416L20.9995 32.375C21.1454 32.8125 21.437 33.1041 21.8745 33.25H22.312C22.6037 33.25 22.8954 33.1041 23.187 32.9583C30.6245 28 39.5204 28 46.9579 32.9583C47.2495 33.25 47.8329 33.25 48.1245 33.1041C48.562 32.9583 48.8537 32.6666 48.9995 32.2291L55.8537 16.0416C56.1454 15.4583 55.8537 14.7291 55.2704 14.2916ZM46.9579 29.6041C43.6037 27.7083 39.9579 26.5416 36.4579 26.3958V15.3125C36.4579 14.4375 35.8745 13.8541 34.9995 13.8541C34.1245 13.8541 33.5412 14.4375 33.5412 15.3125V26.3958C29.8954 26.6875 26.3954 27.7083 23.0412 29.6041L17.3537 16.0416C28.437 9.04163 41.562 9.04163 52.6454 16.0416L46.9579 29.6041Z\" fill=\"black\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 3:<br>K\u00d6RPERGEWICHT\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tBei Weighted Calisthenics (Dips, Pull-\/Chin-Ups, Muscle-Ups \u2026)\nkommt hier Dein aktuelles K\u00f6rpergewicht hinein.<br><br>\n<i>Bei allen reinen Hantel- oder Maschinen\u00fcbungen einfach 0 eintragen.<\/i>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-a45782a\" data-id=\"a45782a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dad6da6 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"dad6da6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"50\" height=\"70\" viewBox=\"0 0 50 70\" fill=\"none\"><g clip-path=\"url(#clip0_15_26)\"><path d=\"M41.8402 6.55582H31.2935C30.0984 3.84776 27.417 2.09998 24.4567 2.09998C21.4959 2.09998 18.8145 3.84776 17.6194 6.55582H7.0722C3.09368 6.56043 -0.130151 9.78478 -0.134766 13.7633V60.5176C-0.130151 64.4961 3.09368 67.7205 7.0722 67.7251H41.8402C45.8187 67.7205 49.043 64.4961 49.0476 60.5176V13.7633C49.043 9.78478 45.8187 6.56043 41.8402 6.55582ZM18.8063 9.83707C19.5763 9.83707 20.2428 9.3013 20.4084 8.54815C20.8114 6.71373 22.5141 5.38123 24.4567 5.38123C26.3993 5.38123 28.1015 6.71373 28.5044 8.54815C28.6695 9.3013 29.336 9.83707 30.1071 9.83707H33.3602V11.2767C33.3576 13.4439 31.6016 15.1999 29.4345 15.2024H19.4784C17.3107 15.1999 15.5548 13.4439 15.5522 11.2767V9.83707H18.8063ZM45.7664 60.5176C45.7643 62.6853 44.0078 64.4418 41.8402 64.4438H7.0722C4.90504 64.4418 3.14905 62.6853 3.14649 60.5176V13.7633C3.14905 11.5956 4.90504 9.83963 7.0722 9.83707H12.2709V11.2767C12.2756 15.2552 15.4999 18.4791 19.4784 18.4837H29.4345C33.413 18.4791 36.6368 15.2552 36.6414 11.2767V9.83707H41.8402C44.0078 9.83963 45.7638 11.5956 45.7664 13.7633V60.5176Z\" fill=\"black\"><\/path><path d=\"M32.5768 32.4132L21.8061 42.9296L16.3366 37.5909C15.6932 36.9613 14.6627 36.969 14.0274 37.6068C13.3927 38.2451 13.3902 39.2756 14.0223 39.9165L14.0444 39.938L20.6592 46.3969C21.297 47.0194 22.3147 47.0194 22.9519 46.3969L34.8685 34.7618C35.513 34.1281 35.5233 33.093 34.8926 32.4465C34.261 31.8 33.2264 31.7856 32.5768 32.4142V32.4132Z\" fill=\"black\"><\/path><\/g><defs><clipPath id=\"clip0_15_26\"><rect width=\"50\" height=\"70\" fill=\"white\"><\/rect><\/clipPath><\/defs><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 4:<br>ERGEBNIS\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tDer Rechner zeigt Dir zwei 1-RM-Sch\u00e4tzungen, basierend auf zwei bew\u00e4hrten Formeln, die wir f\u00fcr Calisthenics angepasst haben.<br><br>\n<i>Der jeweilige Formelname erinnert an den Coach, der sie urspr\u00fcnglich entwickelt hat.<\/i>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-488ce0c elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"488ce0c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-026c756\" data-id=\"026c756\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-937a3b7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"937a3b7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-b455444\" data-id=\"b455444\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4da38ad elementor-widget elementor-widget-heading\" data-id=\"4da38ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">RPE Tabelle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-babf833 elementor-widget elementor-widget-html\" data-id=\"babf833\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- \u25b8 RPE-Rechner (leere Felder \u21d2 0 kg; Berechnung nur per Button) ---- -->\n<div class=\"rpe_widget\" role=\"region\" aria-labelledby=\"rpe_heading\">\n\n  <h2 id=\"rpe_heading\" class=\"rpe_visually-hidden\">RPE-Tabelle Rechner<\/h2>\n\n  <!-- Eingaben -------------------------------------------------------- -->\n  <form class=\"rpe_row\" id=\"rpe_form\" onsubmit=\"event.preventDefault(); rpe_build();\">\n    <label for=\"rpe_ext1rm\">\n      <span>1 RM Zusatz (kg)<\/span>\n      <input id=\"rpe_ext1rm\" type=\"number\" step=\"0.1\" min=\"0\"\n             placeholder=\"0\" inputmode=\"decimal\">\n    <\/label>\n\n    <label for=\"rpe_bodyweight\">\n      <span>K\u00f6rpergewicht (kg)<\/span>\n      <input id=\"rpe_bodyweight\" type=\"number\" step=\"0.1\" min=\"0\"\n             placeholder=\"0\" inputmode=\"decimal\">\n    <\/label>\n\n    <button type=\"submit\" id=\"rpe_calc\" class=\"rpe_btn\"\n            aria-controls=\"rpe_table\">Tabelle&nbsp;berechnen<\/button>\n  <\/form>\n\n  <!-- Tabelle --------------------------------------------------------- -->\n  <div class=\"rpe_table-wrap\" tabindex=\"0\">\n    <table class=\"rpe_grid\" id=\"rpe_table\">\n      <caption class=\"rpe_visually-hidden\">\n        Zusatzgewichte (kg) f\u00fcr RPE-\/Wiederholungs-Kombinationen\n      <\/caption>\n      <thead>\n        <tr>\n          <th scope=\"col\">RPE \\\\ Reps<\/th>\n          <th scope=\"col\">1<\/th><th scope=\"col\">2<\/th><th scope=\"col\">3<\/th>\n          <th scope=\"col\">4<\/th><th scope=\"col\">5<\/th><th scope=\"col\">6<\/th>\n          <th scope=\"col\">7<\/th><th scope=\"col\">8<\/th><th scope=\"col\">9<\/th>\n          <th scope=\"col\">10<\/th><th scope=\"col\">11<\/th><th scope=\"col\">12<\/th>\n        <\/tr>\n      <\/thead>\n      <tbody><!-- JS f\u00fcllt hier die Werte ein --><\/tbody>\n    <\/table>\n  <\/div>\n<\/div>\n\n\n<script>\n\/* \u25ba Prozentmatrix & Logik ------------------------------------------- *\/\nconst rpe_pct10=[1,0.955,0.922,0.892,0.863,0.837,0.812,0.786,0.762,0.740,0.708,0.680];\nconst rpe_drop=0.027;  \/\/ 2.70 % pro Rep >12\n\nfunction pct(idx){\n  if(idx<=12){\n    const lo=Math.floor(idx),f=idx-lo,base=rpe_pct10[lo-1];\n    return f? base+f*(rpe_pct10[lo]-base):base;\n  }\n  return rpe_pct10[11]-rpe_drop*(idx-12);\n}\nfunction extLoad(add,bw,rpe,reps){\n  const idx=reps+(10-rpe);\n  const raw=(add+bw)*pct(idx)-bw;\n  return Math.round((raw+Number.EPSILON)*10)\/10;\n}\n\nfunction rpe_build(){\n  const add=+document.getElementById('rpe_ext1rm').value||0;\n  const bw =+document.getElementById('rpe_bodyweight').value||0;\n\n  const tb=document.querySelector('#rpe_table tbody');\n  tb.innerHTML='';\n  [10,9.5,9,8.5,8,7.5,7,6.5].forEach((rpe,row)=>{\n    const tr=tb.insertRow();\n    if(row&1)tr.style.background='#fbfbfb';\n    tr.insertCell().textContent=rpe;\n    for(let reps=1;reps<=12;reps++){\n      tr.insertCell().textContent=extLoad(add,bw,rpe,reps).toFixed(1);\n    }\n  });\n}\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b187247 elementor-widget elementor-widget-heading\" data-id=\"b187247\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">So nutzt du die Tabelle:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccac821 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"ccac821\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>RPE steht f\u00fcr \u201eRate of Perceived Exertion\u201c \u2013 also wie hart sich ein Satz anf\u00fchlt. RPE 10 = All-out, RPE 8 = 2 Wiederholungen im Tank. Damit steuerst du dein Training pr\u00e4zise \u2013 ohne dich zu \u00fcberlasten.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d6947aa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d6947aa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-fac9346\" data-id=\"fac9346\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ceb8144 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"ceb8144\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"51\" viewBox=\"0 0 70 51\" fill=\"none\"><path d=\"M65.4348 10.1072H62.3913C61.8557 10.1072 61.3474 10.2285 60.8696 10.4171V5.05359C60.8696 2.26738 58.8213 0 56.3043 0H53.2609C50.7439 0 48.6957 2.26738 48.6957 5.05359V16.8453H21.3043V5.05359C21.3043 2.26738 19.2561 0 16.7391 0H13.6957C11.1787 0 9.13043 2.26738 9.13043 5.05359V10.4171C8.65261 10.2285 8.14435 10.1072 7.6087 10.1072H4.56522C2.04826 10.1072 0 12.3746 0 15.1608V35.3751C0 38.1613 2.04826 40.4287 4.56522 40.4287H7.6087C8.14435 40.4287 8.65261 40.3074 9.13043 40.1188V45.4823C9.13043 48.2685 11.1787 50.5359 13.6957 50.5359H16.7391C19.2561 50.5359 21.3043 48.2685 21.3043 45.4823V33.6906H48.6957V45.4823C48.6957 48.2685 50.7439 50.5359 53.2609 50.5359H56.3043C58.8213 50.5359 60.8696 48.2685 60.8696 45.4823V40.1188C61.3474 40.3074 61.8557 40.4287 62.3913 40.4287H65.4348C67.9517 40.4287 70 38.1613 70 35.3751V15.1608C70 12.3746 67.9517 10.1072 65.4348 10.1072ZM9.13043 35.3751C9.13043 36.3033 8.44717 37.0597 7.6087 37.0597H4.56522C3.72674 37.0597 3.04348 36.3033 3.04348 35.3751V15.1608C3.04348 14.2326 3.72674 13.4762 4.56522 13.4762H7.6087C8.44717 13.4762 9.13043 14.2326 9.13043 15.1608V35.3751ZM18.2609 45.4823C18.2609 46.4105 17.5776 47.1668 16.7391 47.1668H13.6957C12.8572 47.1668 12.1739 46.4105 12.1739 45.4823V35.3751V15.1608V5.05359C12.1739 4.12541 12.8572 3.36906 13.6957 3.36906H16.7391C17.5776 3.36906 18.2609 4.12541 18.2609 5.05359V45.4823ZM48.6957 30.3215H21.3043V20.2144H48.6957V30.3215ZM57.8261 15.1608V35.3751V45.4823C57.8261 46.4105 57.1428 47.1668 56.3043 47.1668H53.2609C52.4224 47.1668 51.7391 46.4105 51.7391 45.4823V5.05359C51.7391 4.12541 52.4224 3.36906 53.2609 3.36906H56.3043C57.1428 3.36906 57.8261 4.12541 57.8261 5.05359V15.1608ZM66.9565 35.3751C66.9565 36.3033 66.2733 37.0597 65.4348 37.0597H62.3913C61.5528 37.0597 60.8696 36.3033 60.8696 35.3751V15.1608C60.8696 14.2326 61.5528 13.4762 62.3913 13.4762H65.4348C66.2733 13.4762 66.9565 14.2326 66.9565 15.1608V35.3751Z\" fill=\"black\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 1:<br>ONE REP MAX\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tTrage dein getestetes oder gesch\u00e4tztes One Rep Max ins Feld \u201e1RM\u201c ein.\nFalls du es noch nicht getestet hast, scroll nach oben und nutze den Rechner.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-55822cc\" data-id=\"55822cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6f87a1e elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"6f87a1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"70\" viewBox=\"0 0 70 70\" fill=\"none\"><path d=\"M59.3538 1.45837H10.6455C5.54134 1.45837 1.45801 5.54171 1.45801 10.6459V59.5C1.45801 64.4584 5.54134 68.5417 10.6455 68.5417H59.4997C64.6038 68.5417 68.6872 64.4584 68.6872 59.3542V10.6459C68.5413 5.54171 64.458 1.45837 59.3538 1.45837ZM65.6247 59.3542C65.6247 62.7084 62.8538 65.625 59.3538 65.625H10.6455C7.14551 65.625 4.37467 62.8542 4.37467 59.3542V10.6459C4.37467 7.14587 7.14551 4.37504 10.6455 4.37504H59.4997C62.8538 4.37504 65.6247 7.14587 65.6247 10.6459V59.3542Z\" fill=\"black\"><\/path><path d=\"M55.2704 14.2916C42.5829 5.83329 27.4162 5.83329 14.7287 14.2916C14.1454 14.7291 13.9995 15.4583 14.1454 16.0416L20.9995 32.375C21.1454 32.8125 21.437 33.1041 21.8745 33.25H22.312C22.6037 33.25 22.8954 33.1041 23.187 32.9583C30.6245 28 39.5204 28 46.9579 32.9583C47.2495 33.25 47.8329 33.25 48.1245 33.1041C48.562 32.9583 48.8537 32.6666 48.9995 32.2291L55.8537 16.0416C56.1454 15.4583 55.8537 14.7291 55.2704 14.2916ZM46.9579 29.6041C43.6037 27.7083 39.9579 26.5416 36.4579 26.3958V15.3125C36.4579 14.4375 35.8745 13.8541 34.9995 13.8541C34.1245 13.8541 33.5412 14.4375 33.5412 15.3125V26.3958C29.8954 26.6875 26.3954 27.7083 23.0412 29.6041L17.3537 16.0416C28.437 9.04163 41.562 9.04163 52.6454 16.0416L46.9579 29.6041Z\" fill=\"black\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 2:<br>K\u00d6RPERGEWICHT\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tBei Weighted Calisthenics (z.\u202fB. Dips, Pull-\/Chin-Ups, Muscle-Ups):\nTrage dein K\u00f6rpergewicht ins Feld \u201eBodyweight\u201c ein.\nBei allen anderen \u00dcbungen: Trage 0 ein.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-dd0ad8e\" data-id=\"dd0ad8e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1066923 elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"1066923\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"70\" height=\"70\" viewBox=\"0 0 70 70\" fill=\"none\"><g clip-path=\"url(#clip0_15_17)\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M35.0003 5.83329C18.892 5.83329 5.83366 18.8916 5.83366 35C5.83366 35.466 5.84457 35.9295 5.86618 36.39C5.90389 37.1945 5.28226 37.8773 4.47773 37.9152C3.6732 37.9528 2.99043 37.3312 2.95269 36.5265C2.92898 36.0205 2.91699 35.5115 2.91699 35C2.91699 17.2808 17.2812 2.91663 35.0003 2.91663C45.8532 2.91663 55.4456 8.30546 61.2506 16.5494L61.2503 4.37496C61.2503 3.56955 61.9034 2.91663 62.7087 2.91663C63.5139 2.91663 64.167 3.56955 64.167 4.37496V21.875C64.167 22.6804 63.5139 23.3333 62.7087 23.3333H45.2087C44.4034 23.3333 43.7503 22.6804 43.7503 21.875C43.7503 21.0695 44.4034 20.4166 45.2087 20.4166L60.2654 20.4167C55.221 11.6964 45.794 5.83329 35.0003 5.83329ZM65.5229 32.085C66.3277 32.0471 67.0105 32.669 67.0481 33.4734C67.0717 33.9794 67.0839 34.4884 67.0839 35C67.0839 52.719 52.7197 67.0833 35.0006 67.0833C24.1476 67.0833 14.5554 61.6945 8.75033 53.4505V65.625C8.75033 66.4305 8.0974 67.0833 7.29199 67.0833C6.48658 67.0833 5.83366 66.4305 5.83366 65.625V48.125C5.83366 47.3197 6.48658 46.6666 7.29199 46.6666H24.792C25.5974 46.6666 26.2503 47.3197 26.2503 48.125C26.2503 48.9305 25.5974 49.5833 24.792 49.5833H9.73546C14.78 58.3035 24.2068 64.1666 35.0006 64.1666C51.1088 64.1666 64.1673 51.1084 64.1673 35C64.1673 34.5339 64.1562 34.0704 64.1346 33.6099C64.097 32.8055 64.7185 32.1227 65.5229 32.085Z\" fill=\"black\"><\/path><\/g><defs><clipPath id=\"clip0_15_17\"><rect width=\"70\" height=\"70\" fill=\"white\"><\/rect><\/clipPath><\/defs><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 3: <br>RPE\/REPS\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tSuch dir die Anzahl der Wiederholungen raus, die du machen willst.\nDann such den passenden Gewichts-Wert mit der RPE, die du anvisierst.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-496aeae\" data-id=\"496aeae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c89271d elementor-view-default elementor-position-block-start elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"c89271d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"50\" height=\"70\" viewBox=\"0 0 50 70\" fill=\"none\"><g clip-path=\"url(#clip0_15_26)\"><path d=\"M41.8402 6.55582H31.2935C30.0984 3.84776 27.417 2.09998 24.4567 2.09998C21.4959 2.09998 18.8145 3.84776 17.6194 6.55582H7.0722C3.09368 6.56043 -0.130151 9.78478 -0.134766 13.7633V60.5176C-0.130151 64.4961 3.09368 67.7205 7.0722 67.7251H41.8402C45.8187 67.7205 49.043 64.4961 49.0476 60.5176V13.7633C49.043 9.78478 45.8187 6.56043 41.8402 6.55582ZM18.8063 9.83707C19.5763 9.83707 20.2428 9.3013 20.4084 8.54815C20.8114 6.71373 22.5141 5.38123 24.4567 5.38123C26.3993 5.38123 28.1015 6.71373 28.5044 8.54815C28.6695 9.3013 29.336 9.83707 30.1071 9.83707H33.3602V11.2767C33.3576 13.4439 31.6016 15.1999 29.4345 15.2024H19.4784C17.3107 15.1999 15.5548 13.4439 15.5522 11.2767V9.83707H18.8063ZM45.7664 60.5176C45.7643 62.6853 44.0078 64.4418 41.8402 64.4438H7.0722C4.90504 64.4418 3.14905 62.6853 3.14649 60.5176V13.7633C3.14905 11.5956 4.90504 9.83963 7.0722 9.83707H12.2709V11.2767C12.2756 15.2552 15.4999 18.4791 19.4784 18.4837H29.4345C33.413 18.4791 36.6368 15.2552 36.6414 11.2767V9.83707H41.8402C44.0078 9.83963 45.7638 11.5956 45.7664 13.7633V60.5176Z\" fill=\"black\"><\/path><path d=\"M32.5768 32.4132L21.8061 42.9296L16.3366 37.5909C15.6932 36.9613 14.6627 36.969 14.0274 37.6068C13.3927 38.2451 13.3902 39.2756 14.0223 39.9165L14.0444 39.938L20.6592 46.3969C21.297 47.0194 22.3147 47.0194 22.9519 46.3969L34.8685 34.7618C35.513 34.1281 35.5233 33.093 34.8926 32.4465C34.261 31.8 33.2264 31.7856 32.5768 32.4142V32.4132Z\" fill=\"black\"><\/path><\/g><defs><clipPath id=\"clip0_15_26\"><rect width=\"50\" height=\"70\" fill=\"white\"><\/rect><\/clipPath><\/defs><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tSCHRITT 4:<br>DEIN ARBEITSGEWICHT\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tDie Werte basieren auf der RPE-Tabelle von Mike Tuchscherer\n\u2013 erweitert um dein K\u00f6rpergewicht f\u00fcr Calisthenics-\u00dcbungen.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-44d09b6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"44d09b6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-89c8ba2\" data-id=\"89c8ba2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e118cee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e118cee\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-104b6fd\" data-id=\"104b6fd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ffbbb7 elementor-widget elementor-widget-heading\" data-id=\"3ffbbb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Noch Fragen oder schon bereit?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2001d9a elementor-widget elementor-widget-text-editor\" data-id=\"2001d9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Der 1RM-Rechner ist nur der Anfang. Wenn du wirklich st\u00e4rker werden willst, mit Kontrolle, Plan und langfristigem Fortschritt, dann buch dir jetzt dein kostenloses Beratungsgespr\u00e4ch.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fa60f4 elementor-align-left elementor-widget elementor-widget-button\" data-id=\"6fa60f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/flex-calisthenics.com\/calisthenics-coaching\/dein-beratungsgespraech\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Buche jetzt dein kostenloses Beratungsgespr\u00e4ch<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4a5f4f2\" data-id=\"4a5f4f2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1345f21 elementor-widget elementor-widget-image\" data-id=\"1345f21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"515\" height=\"351\" src=\"https:\/\/flex-calisthenics.com\/wp-content\/uploads\/Annotation-2022-12-31-211412.jpg\" class=\"attachment-large size-large wp-image-672\" alt=\"\" srcset=\"https:\/\/flex-calisthenics.com\/wp-content\/uploads\/Annotation-2022-12-31-211412.jpg 515w, https:\/\/flex-calisthenics.com\/wp-content\/uploads\/Annotation-2022-12-31-211412-300x204.jpg 300w\" sizes=\"(max-width: 515px) 100vw, 515px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Finde deine Calisthenics Maximalkraft heraus Deine Maximalkraft ist der Schl\u00fcssel zu effektivem Training. Berechne sie und entwickle echte Kontrolle \u00fcber deinen Fortschritt. 1-REP-MAX-RECHNER 1-RM-Rechner (Epley &#038; Brzycki) Eingaben Reps Extra-Gewicht&nbsp;(kg) K\u00f6rpergewicht&nbsp;(kg) Epley&nbsp;e1RM \u2014 Brzycki&nbsp;e1RM \u2014 So funktioniert der Rechner: Mit dem Rechner oben sch\u00e4tzt du dein One Rep Max \u2013 selbst wenn du es noch [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2960","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>1RM Rechner von Flex Calisthenics - Flex Calisthenics<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/flex-calisthenics.com\/calisthenics-coaching\/1rm-rechner\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1RM Rechner von Flex Calisthenics - Flex Calisthenics\" \/>\n<meta property=\"og:description\" content=\"Finde deine Calisthenics Maximalkraft heraus Deine Maximalkraft ist der Schl\u00fcssel zu effektivem Training. Berechne sie und entwickle echte Kontrolle \u00fcber deinen Fortschritt. 1-REP-MAX-RECHNER 1-RM-Rechner (Epley &#038; Brzycki) Eingaben Reps Extra-Gewicht&nbsp;(kg) K\u00f6rpergewicht&nbsp;(kg) Epley&nbsp;e1RM \u2014 Brzycki&nbsp;e1RM \u2014 So funktioniert der Rechner: Mit dem Rechner oben sch\u00e4tzt du dein One Rep Max \u2013 selbst wenn du es noch [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/flex-calisthenics.com\/calisthenics-coaching\/1rm-rechner\/\" \/>\n<meta property=\"og:site_name\" content=\"Flex Calisthenics\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T14:35:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/flex-calisthenics.com\/wp-content\/uploads\/Annotation-2022-12-31-211412.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data1\" content=\"3\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/flex-calisthenics.com\\\/calisthenics-coaching\\\/1rm-rechner\\\/\",\"url\":\"https:\\\/\\\/flex-calisthenics.com\\\/calisthenics-coaching\\\/1rm-rechner\\\/\",\"name\":\"1RM Rechner von Flex Calisthenics - 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