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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
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
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 ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
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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