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Rate of Perceived Exertion (RPE) Explained
How hard are you working out?
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Have you ever found yourself thinking about how hard a workout is when you’re in the middle of it? You may not even realise it’s happening – wondering how much effort you’ve put in and whether you’ve got more left in the tank to push further.
That entire self-reflective assessment goes by another, slightly more technical name: the rate of perceived exertion (RPE).
What is the Rate of Perceived Exertion?
The most important thing to understand is that your RPE is completely subjective – it’s different for everyone based on their own fitness levels and overall capabilities.
With that in mind, RPE can be defined as a subjective measure of exercise intensity.
Using a scale from 1 to 10 (with 1 being the least effort and 10 being the most effort), an individual makes an assessment on how much effort they are putting in at that particular moment.
What Factors can Influence RPE?
Your RPE can change from day to day or even at different times during an exercise session. Generally speaking, we can split the factors into two categories, physical and psychological:
Physical:
- Temperature (heat and humidity)
- Environment (terrain and gradient)
- Time (distance and duration)
- Fatigue
Psychological
- Motivation
- External (stress levels and distractions)
- Determination
- Fatigue
Why we use RPE in Exercise and Sports
As you can clearly see, an individual's RPE is constantly changing. One of the biggest benefits of the RPE scale is adaptation: changes can be made to training sessions that account for the physical and psychological factors while still challenging athletes.
For coaches, it’s also a quick way to gauge how athletes are feeling. Taking the focus away from specific benchmarks like personal bests or race splits creates an environment with significantly less pressure. Some days, the best you can do is simply show up!
How to Implement Rate of Perceived Exertion in Training
How you use RPE in your training will ultimately depend on your goals. If the external factors risk influencing traditional metrics too heavily then the RPE scale offers a simple alternative.
It’s also a great way of communicating effort between coaches and athletes – we all know what it means when we’re told to give 10/10 effort! This is especially useful for endurance athletes who can develop their discipline IQ as there are many times when a sprint finish makes all the difference.
Final thoughts
It’s always a good idea to monitor your exercise performance as it highlights a clear path to improvement. The same goes for exercise intensity – using the RPE scale allows athletes to make adjustments in the moment that don’t negatively impact long-term goals.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Have you ever found yourself thinking about how hard a workout is when you’re in the middle of it? You may not even realise it’s happening – wondering how much effort you’ve put in and whether you’ve got more left in the tank to push further.
That entire self-reflective assessment goes by another, slightly more technical name: the rate of perceived exertion (RPE).
What is the Rate of Perceived Exertion?
The most important thing to understand is that your RPE is completely subjective – it’s different for everyone based on their own fitness levels and overall capabilities.
With that in mind, RPE can be defined as a subjective measure of exercise intensity.
Using a scale from 1 to 10 (with 1 being the least effort and 10 being the most effort), an individual makes an assessment on how much effort they are putting in at that particular moment.
What Factors can Influence RPE?
Your RPE can change from day to day or even at different times during an exercise session. Generally speaking, we can split the factors into two categories, physical and psychological:
Physical:
- Temperature (heat and humidity)
- Environment (terrain and gradient)
- Time (distance and duration)
- Fatigue
Psychological
- Motivation
- External (stress levels and distractions)
- Determination
- Fatigue
Why we use RPE in Exercise and Sports
As you can clearly see, an individual's RPE is constantly changing. One of the biggest benefits of the RPE scale is adaptation: changes can be made to training sessions that account for the physical and psychological factors while still challenging athletes.
For coaches, it’s also a quick way to gauge how athletes are feeling. Taking the focus away from specific benchmarks like personal bests or race splits creates an environment with significantly less pressure. Some days, the best you can do is simply show up!
How to Implement Rate of Perceived Exertion in Training
How you use RPE in your training will ultimately depend on your goals. If the external factors risk influencing traditional metrics too heavily then the RPE scale offers a simple alternative.
It’s also a great way of communicating effort between coaches and athletes – we all know what it means when we’re told to give 10/10 effort! This is especially useful for endurance athletes who can develop their discipline IQ as there are many times when a sprint finish makes all the difference.
Final thoughts
It’s always a good idea to monitor your exercise performance as it highlights a clear path to improvement. The same goes for exercise intensity – using the RPE scale allows athletes to make adjustments in the moment that don’t negatively impact long-term goals.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Have you ever found yourself thinking about how hard a workout is when you’re in the middle of it? You may not even realise it’s happening – wondering how much effort you’ve put in and whether you’ve got more left in the tank to push further.
That entire self-reflective assessment goes by another, slightly more technical name: the rate of perceived exertion (RPE).
What is the Rate of Perceived Exertion?
The most important thing to understand is that your RPE is completely subjective – it’s different for everyone based on their own fitness levels and overall capabilities.
With that in mind, RPE can be defined as a subjective measure of exercise intensity.
Using a scale from 1 to 10 (with 1 being the least effort and 10 being the most effort), an individual makes an assessment on how much effort they are putting in at that particular moment.
What Factors can Influence RPE?
Your RPE can change from day to day or even at different times during an exercise session. Generally speaking, we can split the factors into two categories, physical and psychological:
Physical:
- Temperature (heat and humidity)
- Environment (terrain and gradient)
- Time (distance and duration)
- Fatigue
Psychological
- Motivation
- External (stress levels and distractions)
- Determination
- Fatigue
Why we use RPE in Exercise and Sports
As you can clearly see, an individual's RPE is constantly changing. One of the biggest benefits of the RPE scale is adaptation: changes can be made to training sessions that account for the physical and psychological factors while still challenging athletes.
For coaches, it’s also a quick way to gauge how athletes are feeling. Taking the focus away from specific benchmarks like personal bests or race splits creates an environment with significantly less pressure. Some days, the best you can do is simply show up!
How to Implement Rate of Perceived Exertion in Training
How you use RPE in your training will ultimately depend on your goals. If the external factors risk influencing traditional metrics too heavily then the RPE scale offers a simple alternative.
It’s also a great way of communicating effort between coaches and athletes – we all know what it means when we’re told to give 10/10 effort! This is especially useful for endurance athletes who can develop their discipline IQ as there are many times when a sprint finish makes all the difference.
Final thoughts
It’s always a good idea to monitor your exercise performance as it highlights a clear path to improvement. The same goes for exercise intensity – using the RPE scale allows athletes to make adjustments in the moment that don’t negatively impact long-term goals.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Have you ever found yourself thinking about how hard a workout is when you’re in the middle of it? You may not even realise it’s happening – wondering how much effort you’ve put in and whether you’ve got more left in the tank to push further.
That entire self-reflective assessment goes by another, slightly more technical name: the rate of perceived exertion (RPE).
What is the Rate of Perceived Exertion?
The most important thing to understand is that your RPE is completely subjective – it’s different for everyone based on their own fitness levels and overall capabilities.
With that in mind, RPE can be defined as a subjective measure of exercise intensity.
Using a scale from 1 to 10 (with 1 being the least effort and 10 being the most effort), an individual makes an assessment on how much effort they are putting in at that particular moment.
What Factors can Influence RPE?
Your RPE can change from day to day or even at different times during an exercise session. Generally speaking, we can split the factors into two categories, physical and psychological:
Physical:
- Temperature (heat and humidity)
- Environment (terrain and gradient)
- Time (distance and duration)
- Fatigue
Psychological
- Motivation
- External (stress levels and distractions)
- Determination
- Fatigue
Why we use RPE in Exercise and Sports
As you can clearly see, an individual's RPE is constantly changing. One of the biggest benefits of the RPE scale is adaptation: changes can be made to training sessions that account for the physical and psychological factors while still challenging athletes.
For coaches, it’s also a quick way to gauge how athletes are feeling. Taking the focus away from specific benchmarks like personal bests or race splits creates an environment with significantly less pressure. Some days, the best you can do is simply show up!
How to Implement Rate of Perceived Exertion in Training
How you use RPE in your training will ultimately depend on your goals. If the external factors risk influencing traditional metrics too heavily then the RPE scale offers a simple alternative.
It’s also a great way of communicating effort between coaches and athletes – we all know what it means when we’re told to give 10/10 effort! This is especially useful for endurance athletes who can develop their discipline IQ as there are many times when a sprint finish makes all the difference.
Final thoughts
It’s always a good idea to monitor your exercise performance as it highlights a clear path to improvement. The same goes for exercise intensity – using the RPE scale allows athletes to make adjustments in the moment that don’t negatively impact long-term goals.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Have you ever found yourself thinking about how hard a workout is when you’re in the middle of it? You may not even realise it’s happening – wondering how much effort you’ve put in and whether you’ve got more left in the tank to push further.
That entire self-reflective assessment goes by another, slightly more technical name: the rate of perceived exertion (RPE).
What is the Rate of Perceived Exertion?
The most important thing to understand is that your RPE is completely subjective – it’s different for everyone based on their own fitness levels and overall capabilities.
With that in mind, RPE can be defined as a subjective measure of exercise intensity.
Using a scale from 1 to 10 (with 1 being the least effort and 10 being the most effort), an individual makes an assessment on how much effort they are putting in at that particular moment.
What Factors can Influence RPE?
Your RPE can change from day to day or even at different times during an exercise session. Generally speaking, we can split the factors into two categories, physical and psychological:
Physical:
- Temperature (heat and humidity)
- Environment (terrain and gradient)
- Time (distance and duration)
- Fatigue
Psychological
- Motivation
- External (stress levels and distractions)
- Determination
- Fatigue
Why we use RPE in Exercise and Sports
As you can clearly see, an individual's RPE is constantly changing. One of the biggest benefits of the RPE scale is adaptation: changes can be made to training sessions that account for the physical and psychological factors while still challenging athletes.
For coaches, it’s also a quick way to gauge how athletes are feeling. Taking the focus away from specific benchmarks like personal bests or race splits creates an environment with significantly less pressure. Some days, the best you can do is simply show up!
How to Implement Rate of Perceived Exertion in Training
How you use RPE in your training will ultimately depend on your goals. If the external factors risk influencing traditional metrics too heavily then the RPE scale offers a simple alternative.
It’s also a great way of communicating effort between coaches and athletes – we all know what it means when we’re told to give 10/10 effort! This is especially useful for endurance athletes who can develop their discipline IQ as there are many times when a sprint finish makes all the difference.
Final thoughts
It’s always a good idea to monitor your exercise performance as it highlights a clear path to improvement. The same goes for exercise intensity – using the RPE scale allows athletes to make adjustments in the moment that don’t negatively impact long-term goals.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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