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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
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
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 Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by 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: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training 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
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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