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Rpe Scale

The document describes the Rating of Perceived Exertion (RPE) scale which ranks physical exertion levels from 1 to 10. Levels 7-10 are considered hard efforts where breathing becomes difficult and speaking is limited, while levels 1-3 are easy, recovery efforts where conversation is easy and exertion is low. The RPE scale provides a subjective measure of exercise intensity that athletes can use to self-regulate their training.

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223 views1 page

Rpe Scale

The document describes the Rating of Perceived Exertion (RPE) scale which ranks physical exertion levels from 1 to 10. Levels 7-10 are considered hard efforts where breathing becomes difficult and speaking is limited, while levels 1-3 are easy, recovery efforts where conversation is easy and exertion is low. The RPE scale provides a subjective measure of exercise intensity that athletes can use to self-regulate their training.

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api-526943584
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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MATTHYS BEUKES SPORTS COACHING

RPE Scale Rating of Perceived Exertion

Maximal Effort / Anaerobic Capacity


10 As hard as you can go from start tot finish.
Speaking is not even an option.

Very Hard / Vo2 Max


9 Now its really hurting and you are whising it is over.
Breathing heavily and there’s no way you can speak a couple words, maybe just a “hi”

Hard / Threshold
7-8 Breathing now becomes hard but still controllable. Able to speak only a couple words
at a time. Starting to feel uncomfortable after around 6min at this pace but still able to
maintain this pace for sustained efforts.

Somewhat Hard / Sweet Spot


5-6 Breathing becomes a bit harder but you still feel like you can maintain this pace for a
couple hours. Can only hold a short conversation but still feeling somewhat
comfortable

Moderate / Tempo
4-5 Should feel like you get into a good rhythm that you can maintain for a long ride.
Still able to hold a conversation but with some effort. Breathing a bit deeper but still
relaxed.

Easy / Endurance
Easy riding for endurance training. Should be able to hold a conversation and
2-3 breathing will be very easy.
Will be able to maintain this pace for hours upon hours.

Very Easy / Recovery


1 Super easy activity for recovery. The goal is better recovery with more blood flow so
only easy gears and NO sprints or steep climbs. Should feel like you are waisting
time.

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