- RPE is a subjective scale that helps you evaluate training intensity based on your feelings.
- It is useful because it allows you to manage your energy better, without relying solely on data like heart rate or pace.
- To assign an RPE value and adjust your running intensity pay attention to your breathing, muscle fatigue, and weather conditions.
Have you ever heard of RPE in training plans? It might sound like something complicated, but it is actually a simple and effective way to measure your effort without depending on technology. It is a subjective measure that is measured on a scale of 1 to 10 and helps you understand how intense your workout should be, or how you felt at the end of it.
What is RPE?
RPE stands for Rate of Perceived Exertion a scale that evaluates the intensity of training based on the level of difficulty, both physical and mental. The scale ranges from 1 to 10, where 1 equals virtually no effort and 10 is the maximum effort you can sustain. For example, an RPE of 7 means that you should feel effort equal to 70% of your strength. At first, it may seem tricky, but it’s a great tool to learn how to manage your energy solely based on your body’s sensations.
Why should you train using RPE?
RPE helps you monitor your training intensity without having to refer only to numbers such as heart rate or pace, freeing you from the “tyranny” of technology. Tools such as a heart rate monitor or GPS are useful, but they are not always reliable nor can they truly reflect how you feel while running or training. There are days when you feel like you are running fast, but your legs time out earlier than expected. Other days, you might be running faster than usual without even noticing. RPE helps you interpret these sensations, allowing you to understand if you’re pushing too hard or if you have room to increase intensity.
How to measure RPE
The RPE scale is mainly based on how you feel about:
- Breathing: If you can speak normally, you are probably at a low effort level. If you struggle to breathe or cannot speak, you are closer to your maximal effort.
- Muscle fatigue: as you run, your muscles begin to tire. When you feel your legs start to get heavy, it means the intensity is increasing.
- Temperature and humidity: these factors can greatly affect your perception of effort. Running in hot or cold weather can make a workout seem harder than it actually is.
How to interpret the RPE scale
To better understand your sensations and match the right number to the right level of effort, use this simple breakdown:
- Easy (1-3): you can speak without difficulty, breathe quietly and feel very comfortable.
- Moderate (4-6): you can speak in short sentences, but your breathing is getting heavier. You’re still in control but working harder.
- Difficult (7-9): speaking becomes difficult, your breathing is heavy, and you’re out of your comfort zone.
- Maximum effort (10): you’re at your limit, can’t breathe normally, and probably can’t even speak anymore.
Train yourself to develop awareness
In general, the RPE is a useful tool to see if you are training in the right effort zone, because it is important that you are aware of your perception of fatigue while running. The idea is not to always push hard or run too slow: try to vary your intensity to train in a balanced way. Training with RPE helps you improve by listening to your body. Over time, you will develop greater awareness and know exactly how much to push to get the most out of it without overdoing it. Do this exercise for a week: after each run, assign an RPE value to your workout. It will help you develop a greater awareness of your effort without necessarily watching the clock.