Rate of Perceived Exertion (RPE) is an academically validated method for training at correct training intensities. It is particularly useful for those who do not have access to technology such as HR straps, smart watches, or power meters. The RPE system allows an athlete to understand their body responses to varying exercise intensities, and to become adaptable to changes that may occur during training or on race day.
WHY USE RPE?
- Well researched, and is used in lab testing protocols for validating training threshold values
- Reflects a wholistic internal training load stress on your system, from internal physiological responses like respiratory rate (RR), heart rate (HR), and lactate development, to psychosocial factors like emotional stress, fatigue, sleep quality, hydration state, etc.
- Requires an internal understanding of your body and the response to stress from exercise. This lived experience is invaluable for long-term athletic development.
- Is sensitive and reliable in relation to lab tested metrics such as VO2max, threshold HR, and lactate measures.
Here is our suggestion to use RPE training effectively:
| RPE /10 | Intensity Description | What this means |
| 2-3 | Easy to Moderate | Extensive aerobic stimulus, conversational pace, endurance efforts. |
| 4-5 | Challenging to Hard | Extensive aerobic stimulus, interrupted conversational pace, tempo efforts. |
| 6-8 | Very Hard | Intensive aerobic and extensive anaerobic stimulus, heavy breathing, threshold and VO2max efforts. |
| 9-10 | Maximal | Anaerobic stimulus, very heavy breathing, high lactate accumulation, VO2 max and sprint efforts. |
COACHING SUMMARY:
- Intervals 2-3x/week (hills, speed, VO2max efforts) using RPE 8-9/10.
- Long slow distance 3-4x/week use RPE 2-3/10.
- Training using this method will polarise your training, and without any data available you will be training in the correct training zones for fitness development.