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! |