.svg){kind=icon}
Rate of Perceived Exertion (RPE) Explained
How hard are you working out?
.webp)
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
.jpg)
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
.jpg)
Track Tuesday
Threshold work this week and next!
Today we have 1km repeats, over and under critical pace.
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X6min @ 5RPE
6mins @ 6RPE
6min @ 7RPE
6mins @ 8RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
.jpg)
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
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
Threshold work this week and next!
Today we have 1km repeats, over and under critical pace.
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X6min @ 5RPE
6mins @ 6RPE
6min @ 7RPE
6mins @ 8RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
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 ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
Track Tuesday
Threshold work this week and next!
Today we have 1km repeats, over and under critical pace.
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X6min @ 5RPE
6mins @ 6RPE
6min @ 7RPE
6mins @ 8RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
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
.webp)
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
