RPE Scale

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.

RPEDescriptionEffort FeelingEffort Pace
10MaximumOnly sustainable for 20-30 seconds100 metre, sprint finish
9SevereHard to speak, form focus very important1 to 2 minute interval pace
8StrenuousCan speak 2 to 3 words, form focus important5km pace, Cooper Test
7VigorousCan speak short sentences, heavier breathing10km pace
6TempoCan speak a sentence, noticeable breathingMaintain for 1 hour
5SteadyCan hold a conversationLong run
4ComfortableCan easily hold a conversationRecovery
3EasyCan speak without getting out of breathBrisk walk or jog
2LightContinue all dayGentle walk
1No EffortNoneStanding!