[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-564064-105":53,"doc-detail-564064-en":120},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":113,"head_meta":115,"extra_data":117,"updated_unix":119},105,"en","rpe-rating-of-perceived-exertion-chart-activity-types-cardio-pace-descriptions","RPE - Rating of Perceived Exertion Chart - Activity Types - Cardio Pace Descriptions","","RPE (Rating of Perceived Exertion) chart mapping effort levels on a 1–10 scale to plain-language intensity descriptions, including No Effort through All-Out Sprint, with guidance on speaking ability and sustainable time windows. It also defines activity types (cardio speeds, HIIT/boxing, power movement, yoga flows, tai chi, stretching, and meditation) and summarizes brain zone targets such as Dopamine, Functional, Comfort, and Meditation zones. Cardio pace tables connect speed/pace to heart-rate percentage and status notes for treadmill, bike, and elliptical.",{"@graph":63,"@context":112},[64,80,95],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":26,"@type":70,"position":76},"https://docshare.wps.com/template/posters/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/rpe-rating-of-perceived-exertion-chart-activity-types-cardio-pace-descriptions/564064/",4,{"url":78,"name":59,"@type":81,"author":82,"headline":59,"publisher":85,"fileFormat":88,"inLanguage":57,"description":61,"dateModified":89,"datePublished":89,"encodingFormat":88,"isAccessibleForFree":90,"interactionStatistic":91},"DigitalDocument",{"name":83,"@type":84},"lilac","Person",{"url":68,"name":86,"@type":87},"DocShare","Organization","application/pdf","2026-10-12",true,{"@type":92,"interactionType":93,"userInteractionCount":4},"InteractionCounter",{"@type":94},"ViewAction",{"@type":96,"mainEntity":97},"FAQPage",[98,104,108],{"name":99,"@type":100,"acceptedAnswer":101},"What does the RPE chart measure and how is it scaled?","Question",{"text":102,"@type":103},"The chart measures perceived exertion using a 1–10 scale, describing how hard effort feels and how it affects speech, breathing, and sustainability.","Answer",{"name":105,"@type":100,"acceptedAnswer":106},"How does the chart define the Dopamine Zone?",{"text":107,"@type":103},"It links Dopamine status to maintaining heart rate above 60%, and it states the Dopamine Zone is producing dopamine when that threshold is sustained.",{"name":109,"@type":100,"acceptedAnswer":110},"What information is provided for cardio pace decisions?",{"text":111,"@type":103},"It provides pace names, RPE ranges, effort descriptions, and corresponding percentages of maximum heart rate, including recommended speed ranges for different machines.","https://schema.org",{"og:url":78,"og:type":114,"og:title":59,"og:site_name":86,"og:description":61},"article",{"robots":116,"canonical":78},"index,follow",{"doc_id":118,"site_id":56},564064,1791840070,{"code":4,"msg":5,"data":121},{"doc_id":118,"user_id":122,"nickname":83,"user_avatar":123,"doc_module":9,"category_id":25,"category_name":26,"doc_title":59,"doc_description":61,"doc_content":124,"file_id":125,"file_url":126,"file_type":127,"file_size":128,"view_count":4,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":73,"language":129,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":130,"faqs":131,"seo_title":132,"seo_description":61,"update_tm":119,"read_time":9},3985747861865,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","RATING OF PERCEIVED EXERTION ( RPE) CHART  \n[www. rogue pt. com](www. rogue pt. com) [info@rogue pt. com](info@rogue pt. com) 714-276-3992  \n1 -1 0 S CA L E 10  \n9  \n8  \n7  \n4  \n3  \n2  \n1  \n0  \nE F FO RT D ESC R I PT IO N  \nAll-Out Sprint  \nThe maximum possible effort, sustainable for just 20-30 seconds  \nVery Hard Intensity  \nHard to speak, breathing labored after a few seconds, good for 1 minute intervals  \nHard Intensity  \nHard to say more than 2-3 words  \nVigorous Activity  \nCan speak in short sentences; becomes uncomfortable quickly  \nProgressive Pace  \nA pace that requires some pushing and effort to maintain; still able to hold a conversation  \nComfortable Pace with Some Effort Slight “push” but still at a pace which you could speak a few sentences without struggling  \nComfortable Pace  \nAble to maintain a conversation without getting out of breath  \nLight and Easy  \nVery gentle and easy to maintain a conversation – could continue for hours  \nMinimum Effort  \nBare minimum exertion; a gentle stroll in your backyard – could continue all day  \nNo Effort  \nYour body is still (seated, standing, on your back) -You are exerting no effort  \nACT IV ITY TY P ES  \nCardio: Speed 2  \nHIIT, Boxing (during high intensity bouts)  \nCardio: Speed 2  \nHIIT, Boxing (during high intensity bouts)  \nCardio: Speed 2  \nHIIT, Boxing (during high intensity bouts) PWR! Moves with Strength  \nCardio: Speed 2  \nHIIT, Boxing (during high intensity bouts) PWR! Moves with Strength  \nCardio: Speed 1  \nPWR! Moves with Mobility/ Balance/ Stretch/ Flow  \nFlow Yoga  \nCardio: Speed 1  \nPWR! Moves with Mobility/ Balance/ Stretch/ Flow  \nFlow Yoga  \nCardio: Speed 1  \nPWR! Moves with Mobility/ Balance/ Stretch/ Flow  \nFlow Yoga  \nCardio: Warmup/Cooldown  \nPWR! Moves with Mobility/ Balance/ Stretch/ Flow  \nTai Chi, Restorative Yoga  \nStatic stretching, Slow walking, Tai Chi, Restorative Yoga  \nStatic stretching, Slow walking, Tai Chi, Restorative Yoga  \nMeditation  \nB RA I N ZO N E  \nDopamine Zone  \nDopamine Zone  \nDopamine Zone  \nDopamine Zone  \nFunctional Zone  \nFunctional Zone  \nFunctional Zone  \nComfort Zone  \nComfort Zone  \nComfort Zone  \nMeditation Zone  \n the research supporting dopamine production related to exercise, [please visit](please visit www. roguept. com/cardio-class-research)[ www. roguept. com/cardio-class-research](please visit www. roguept. com/cardio-class-research)  \nHard Activity  \nLabored breathing, challenging and uncomfortable but sustainable for 30-60 minutes  \n6  \n5  \nCARDIO PACE DESCRIPTIONS  \n[www. rogue pt. com](www. rogue pt. com)[ ](www. rogue pt. com)[info@rogue pt. com](info@rogue pt. com)[ ](info@rogue pt. com)[714-276-3992](714-276-3992)  \nPACE NAME  \nRATING OF PERCEIVED EXERTION ( RPE) 1-10  \nRPE DESCRIPTION  \n% OF HEART RATE MAX  \nBIKE  \nRPMs * *  \nTREADMILL  \nMPH * *  \nELLIPTICAL * * DOPAMINE  \nSTATUS * * *  \nSPM* or MPH  \nSPEED 1 4-6  \nComfortable pace that requires some pushing and effort to maintain; still able to hold a conversation  \n60-70% 60-70  \n0.2-0.5 mph slower than your speed 2  \n50-60 0.5  \nMPH slower than speed 2  \nDopamine dependent on maintaining heart rate above 60%  \nSPEED 2 7-10  \nVigorous pace that requires constant effort; difficult to say 2-3 words  \n70-85%  \n80-90  \nFastest speed you can maintain safely  \n70-80 Fastest  \nspeed you can maintain safely  \nYou are in the Dopamine Zone (producing dopamine) !  \n* SPM = STEPS PER MINUTE  \n** These are recommended speeds which may vary depending on your fitness levels . We recommend starting where you are now and working your way up to these recommended speeds over time as your fitness improves .  \n***To view the research supporting dopamine production related to exercise, please [visit](visit www. rogue pt. com/cardio-class-research)[ ](visit www. rogue pt. com/cardio-class-research)[www. rogue pt. com/cardio-class-research](visit www. rogue pt. com/cardio-class-research)[ ](visit www. rogue pt. com/cardio-class-research)For more information about our cardio","cbCaiebfKpAEIHGI","https://ap.wps.com/l/cbCaiebfKpAEIHGI","pdf",311399,"English","# RATING OF PERCEIVED EXERTION (RPE) CHART\n## RPE SCALE AND EFFORT DESCRIPTIONS\n## ACTIVITY TYPES\n## BRAIN ZONE\n## CARDIO PACE DESCRIPTIONS","[{\"question\":\"What does the RPE chart measure and how is it scaled?\",\"answer\":\"The chart measures perceived exertion using a 1–10 scale, describing how hard effort feels and how it affects speech, breathing, and sustainability.\"},{\"question\":\"How does the chart define the Dopamine Zone?\",\"answer\":\"It links Dopamine status to maintaining heart rate above 60%, and it states the Dopamine Zone is producing dopamine when that threshold is sustained.\"},{\"question\":\"What information is provided for cardio pace decisions?\",\"answer\":\"It provides pace names, RPE ranges, effort descriptions, and corresponding percentages of maximum heart rate, including recommended speed ranges for different machines.\"}]","RPE - Rating of Perceived Exertion Chart - Activity Types - Cardio Pace Descriptions | PDF"]