Rating of Perceived Exertion (RPE) protocol for monitoring collective internal training load.
Rating of Perceived Exertion (RPE)
Definition
The RPE evaluates the perceived difficulty of an effort on a scale generally ranging from 0 to 10 (sometimes 6 to 20 in older versions like the original Borg scale). The RPE allows coaches and athletes to quantify exercise intensity without relying on objective measurements such as heart rate, power output, or speed.
RPE Scale (0-10)
RPE
Description
0
No effort (rest).
1
Very light effort (easy, almost nothing).
2–3
Light effort (easy, not tiring).
4–5
Moderate effort (starting to feel the exertion).
6–7
Hard effort (strong sensation of effort, but the activity can be continued).
8–9
Very hard effort (struggling, sustained near-maximal effort).
10
Maximal effort (impossible to maintain any longer).
Use of RPE in Training
The RPE is frequently used to:
Adjust training intensity based on the athlete's daily subjective feeling and readiness.
Track an athlete's progression in strength training, running, or any other sport.
Avoid overtraining by auto-regulating loads according to the perception of effort.
Training Planning Example:
Session 1: RPE 7 (Hard but manageable).
Session 2: RPE 8 (Very hard, close to exhaustion).
Session 3: RPE 6 (Moderate, recovery-focused).
How to Use RPE in Training
Strength Training (Resistance):
RPE 7-8: Lifting approximately 80–85% of your 1RM (One Repetition Maximum).
RPE 9-10: Lifting approximately 90–95% of your 1RM (practically maximal effort).
Cardio / Endurance:
RPE 4-5: Endurance zone; breathing slightly harder but still capable of holding a conversation.
RPE 8-9: Intense effort zone; breathing is very heavy and conversation is practically impossible.