Team Injinji Athlete Jeff Browning of Giddy Up Ultra Coaching explains the concept of Rate of Perceived Exertion (RPE), and how RPE can help runners to understand their effort levels during training.
RPE is a practical tool for identifying heart rate zones and understanding the intensity of your workout. By tuning into RPE, you can get a sense of how hard you’re pushing yourself and adjust your effort as needed.
The RPE scale runs from 1-10, with 1 representing the lightest aerobic capacity, and 10 indicating maximum capacity. Aerobic capacity refers to the body’s ability to absorb and utilize oxygen during exercise.
It’s important to note that RPE will vary for every athlete.
RPE 1-2, or HR Zone 1
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- Light aerobic exercise. This is minimal effort! Breathing is easy, and the activity feels very light.
RPE 3-4, or HR Zone 2
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- You can hold a conversation and maintain this activity for hours.
RPE 4-5, or HR Zone 3
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- This is your aerobic threshold. You can hold a short conversation, but breathing becomes a bit more difficult than in Zone 2.
RPE 5-6, or HR Zone 3
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- This is your steady state. You should feel somewhat comfortable, but it is becoming noticeably more challenging.
RPE 7-8, or HR Zone 4
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- This is your sub-threshold tempo. You should be short of breath and can only speak a sentence or two without becoming fatigued.
RPE 9, or HR Zone 5
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- This is your VO2 max, or the maximum rate of oxygen consumption your body can achieve. This is very difficult to maintain intensity, and you can only speak a few words.
RPE 10, or HR Zone 5
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- This is at or above your maximum aerobic capacity. You should be completely out of breath, and unable to talk. This should feel almost impossible to maintain for longer than a short time.
During endurance training, 80-85% of your training volume should be under your aerobic ceiling, in the HR Zone 1-2. Zone 2 is a sweet spot for aerobic base training.
The other 10-20% of your training volume should be above your aerobic ceiling, in the HR zone 3, 4 or 5. You need varying degrees of aerobic training, or different types of training, within the 10-20%. If you are new to running, or coming back from injury, it is best to stay within HR zones 1-2, but you may incorporate light strides (15-30s) within your aerobic training, every 4-5 minutes. Primarily, 80% of your volume will be under your aerobic ceiling, in the HR zone 2.
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Understanding and utilizing RPE can help you learn to balance intensity with recovery and push towards your goals with greater awareness. But remember – RPE isn’t a rigid formula, but a guide to help you connect with your body’s signals and optimize your training!
