{"id":8286,"date":"2022-06-28T13:56:40","date_gmt":"2022-06-28T17:56:40","guid":{"rendered":"https:\/\/www.wahoofitness.com\/blog\/?p=8286"},"modified":"2022-12-05T15:47:26","modified_gmt":"2022-12-05T20:47:26","slug":"ask-the-experts-what-is-how-do-i-use-the-rate-of-perceived-exertion-scale","status":"publish","type":"post","link":"https:\/\/www.wahoofitness.com\/blog\/ask-the-experts-what-is-how-do-i-use-the-rate-of-perceived-exertion-scale\/","title":{"rendered":"Ask the Experts: What Is & How Do I Use The Rate of Perceived Exertion Scale?"},"content":{"rendered":"\n

At one point in our lives we have all heard the expression, \u201chow hard does this feel?\u201d Even at the doctor\u2019s office, we are asked to rate our level of pain on a scale of 0-10. Rate of perceived exertion (RPE), has been a term used since the very beginnings of endurance exercise. Way before we had heart rate monitors<\/a>, SPO2<\/sub> trackers, heart rate variability, and power meters<\/a>; we simply had our own thoughts on how an effort feels. Turns out: this \u201csimple\u201d measure is more often than not, still critical to training.\u00a0<\/p>\n\n\n\n

Defining RPE<\/strong><\/h2>\n\n\n\n

Let\u2019s begin by first outlining the scale of RPE. RPE is based on a 0-10 scale, where 0 is no effort, 10 is you going to maximal exertion, and then everything in between. <\/p>\n\n\n\n

Rating 1-3<\/strong>: warm-up\/cool down<\/strong><\/h3>\n\n\n\n

This is the lowest intensity we can maintain for periods of time. These types of efforts borderline on boredom. This is you going for a walk or an easy ride, and your breathing is a good indicator of this effort.\u00a0<\/p>\n\n\n\n

Rating 4-5: endurance\/zone 2\/base<\/strong><\/h3>\n\n\n\n

These efforts may have you notice an increase in your breathing rate. While there is an increase, you are still able to talk in full<\/em> sentences without taking a breath. Many people do not truly perform their \u201cendurance\u201d efforts in this zone. What some consider talking in full sentences, is really them starting a sentence, pausing for a moment to breathe, then finishing the sentence. This zone is performed without taking a pause.<\/em><\/p>\n\n\n\n

Rating 6: Tempo<\/strong><\/h3>\n\n\n\n

We see an increase in our breathing rate and now we are breathing heavily. We can still talk, but it is not full sentences, but phrases. This type of effort is skill controlled and we can count our breaths at a regular interval now. <\/p>\n\n\n\n

Rating 7-8: Threshold <\/strong><\/h3>\n\n\n\n

This type of effort coincides with our FTP (functional threshold power) as well as our running threshold pace. We now have another shift in breathing that follows a linear fashion at first, and then increases exponentially. This effort requires our full concentration and is difficult to keep up. <\/p>\n\n\n\n

Rating 9-10: VO<\/strong>2<\/sub><\/strong> +<\/strong><\/h3>\n\n\n\n

These types of efforts are very uncomfortable and our breathing is difficult, to say the least. These efforts involve a lot of internal dialogue, and most of it\u2026.not pleasant!\u00a0<\/p>\n\n\n\n

When using an RPE scale like this, we have different types and times for when to use it. For example, we can have an \u201cIn-Workout RPE\u201d where this is instantaneous feedback on how we feel in our head\/heart\/lungs\/ and limbs all put together for one value. The great part is that there is no wrong answer for how you feel. As many say, \u201cit is, what it is.\u201d\u00a0<\/p>\n\n\n\n

You can also use RPE as a target for a workout. Instead of a session where it reads, \u201cthreshold power for 5 minutes,\u201d it would read: \u201c5 minutes at an RPE of 7.\u201d So if you\u2019re currently at an RPE of 1 then you need to increase the effort. If you already feel like you\u2019re at an RPE of 10, then it is time to pump the brakes and dial it back to get to your \u201c7.\u201d <\/p>\n\n\n\n

So why do we still say that RPE is just as valuable of a metric as heart rate, power, etc? It is subjective and not measurable, there must be a mistake, right? Let\u2019s take heart rate for example: if you were solely basing training on this metric; when you get into periods of heavy training, your max heart rate can drop and therefore become manipulated. Though your heart rate has dropped, the perception of an effort does not change. Perhaps your power numbers are low, but your RPE is still high, don\u2019t fear. Depending upon your training status and where you are in a training block, this can be either good or bad. Never disregard or shrug off how you feel, more often than not this \u201cfeeling\u201d is right on the money!\u00a0<\/p>\n\n\n\n