RPE stands for Rate of Perceived Exertion, a valuable tool that athletes and coaches use to measure the intensity of their training. RPE is a subjective measure that relies on how an individual feels during exercise. In this blog, we'll look at RPE, how it works, and how you can use it in your training to get better results.
What is RPE?
RPE is a way of measuring the intensity of exercise based on how hard it feels. It ranges from 0-10, with no exertion and ten maximalist. The Borg RPE scale is seen here:
RPE Scale:
0 - Nothing at all
0.5 - Extremely weak
1 - Very weak
2 - Weak
3 - Moderate
4 - Somewhat strong
5 - Strong
6
7 - Very strong
8
9 - Very, very strong
10 - Maximal exertion
How does RPE work?
RPE works by asking an individual to rate their own perceived exertion during exercise. This rating is subjective and can vary from person to person, but it indicates how hard the movement feels. RPE is often used with heart rate or power output to give a complete picture of an individual's training intensity.
For example, if two individuals are cycling at the same speed, one may have a higher heart rate and perceive the effort as harder, while the other may have a lower heart rate and perceive the action as more effortless. Both individuals can rate their perceived exertion and compare their efforts using RPE.
How to use RPE in your training
RPE can be used in several ways in your training program. Here are a few examples:
Monitoring training intensity: Using RPE, you can monitor your training intensity and ensure you work at the appropriate level for your goals. If you're aiming for a hard workout, you might aim for an RPE of 7 or 8, while an easy recovery ride might be an RPE of 3 or 4.
Adjusting workouts: If you find that you're consistently rating your perceived exertion too high or too low, you can change your workouts accordingly. For example, if an RPE of 7 is too hard for you, you might need to reduce the intensity of your workouts or build up gradually over time.
Tracking progress: Using RPE, you can track your progress over time. You're getting fitter and stronger if you can maintain the same RPE but increase your speed or power output.
RPE is a valuable tool for monitoring training intensity, adjusting workouts, and tracking progress. While it's a subjective measure, it gives athletes and coaches a good indication of how hard the exercise feels. Incorporating RPE into your training program ensures you work appropriately for your goals and get better results.