Coaches often talk about the Rating of Perceived Exertion (RPE) as a guide for effort levels to target in a session. We tend to use an RPE scale numbered from 1 to 10, where 1 is the lowest and 10 is the highest.
RPE | Description | Effort Feeling | Effort Pace |
---|---|---|---|
10 | Maximum | Only sustainable for 20-30 seconds | 100 metre, sprint finish |
9 | Severe | Hard to speak, form focus very important | 1 to 2 minute interval pace |
8 | Strenuous | Can speak 2 to 3 words, form focus important | 5km pace, Cooper Test |
7 | Vigorous | Can speak short sentences, heavier breathing | 10km pace |
6 | Tempo | Can speak a sentence, noticeable breathing | Maintain for 1 hour |
5 | Steady | Can hold a conversation | Long run |
4 | Comfortable | Can easily hold a conversation | Recovery |
3 | Easy | Can speak without getting out of breath | Brisk walk or jog |
2 | Light | Continue all day | Gentle walk |
1 | No Effort | None | Standing! |