Rate of Perceived Exertion - RPE Guide

Oct 12, 2026

Rate of Perceived Exertion (RPE) explains how to assign a numerical value to training effort based on how difficult the activity feels. It outlines key benefits, including improved body awareness and extra context alongside variables like heart rate and pace to estimate fatigue and fitness. Limitations are also covered: RPE can vary with fatigue, stress, energy and hydration, environment, and mindset, and it relies on the trainee’s own perception, encouraging consistent self-tracking. The guide includes examples and the RPE feelings table from 1 to 10.

LanguageEnglish

CategoryGeneral

FormatPDF

Pages2

Reading Time1 min

AccessFree to download

Common Questions

What is RPE?

What are the benefits of using RPE?

What are the limitations of using RPE?

What does RPE look like in training?

What is the RPE table?

Rate of Perceived Exertion Common Questions What is RPE? RPE is a numerical value that we assign to the feelings you typically have during training. It’s based on the amount of effort you believe or estimate you are putting out to complete a physical activity. What are the benefits of using RPE? RPE is a method of getting to know your body better and to be more present and aware of what you’re doing during training. It gives additional indications about training, in addition to other factors you may use such as heart rate, pace, etc. , which in conjunction help to measure your level of fatigue, your athletic awareness, and your capabilities and areas for improvement. What are the limitations of using RPE? It can vary significantly, depending on your level of muscular fatigue, energy levels, stress levels, nutrition/hydration, the environment you’re training in, your attitude that day, etc. Additionally, the only device that measures RPE is your mind, so in order for RPE to function, you should be aware of your levels of exertion while training and keep a running record. What does RPE look like in training? You’ll see something like this in your training: Workout: 3 x (12’ run @ RPE 2-4, 3’ walk) This means you will run for 12 minutes feeling between very comfortable and an effort in which you’re working a bit but can still talk. What is the RPE table? | Assigned
Numerical Value | Feelings | | --- | --- | | 1 | Very easy, normal breathing and no muscular pain/fatigue. | | 2 | Very comfortable, a pace you could hold all day. | | 3 | You still feel comfortable but you’re breathing a bit harder now. | | 4 | You’re sweating a little and breathing harder but you can still talk. | | 5 | You’re sweating significantly and slightly uncomfortable, but you don’t feel terrible either. You’re breathing harder but you can still talk. | | 6 | You can talk but it’s difficult talking and breathing at the same time. You’re sweating a lot. | | 7 | You no longer want to talk; you’re breathing hard and sweating harder. | | 8 | You feel uncomfortable. You can’t talk and you feel as if this would be a hard effort to maintain for more than 20 minutes. | | 9 | You ask yourself, “Is my coach trying to make me throw up?” It’s very difficult for you to maintain that level of effort, but you can. | | 10 | You’re 100% sure that your coach wants you to puke…but then you forget because thinking requires too much energy. |

FAQs

What is RPE and how is it assigned during training?

RPE is a numerical value that reflects the feelings you experience during training. It is based on how much effort you believe or estimate you are putting out to complete the activity.

What benefits does using RPE provide?

Using RPE helps you get to know your body better and stay more present and aware during training. It adds indications about fatigue and performance when combined with other measures such as heart rate and pace.

What are the main limitations of RPE?

RPE varies with muscular fatigue, energy levels, stress, nutrition/hydration, training environment, and attitude. It also has no measuring device beyond your own mind, so you must monitor your exertion and keep a running record.

Oct 12, 2026

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