RPE (Rate of Perceived Exertion)

Subjective 1–10 scale for effort level. RPE 5 is conversational; RPE 9 is near max effort.

rpeperceived exertioneffortscaleintensity

Understanding RPE (Rate of Perceived Exertion)

RPE (Rate of Perceived Exertion) is a subjective 1–10 scale for measuring exercise intensity based on how hard the effort feels. RPE 1 is sitting on the couch; RPE 5 is conversational jogging; RPE 8 is hard interval work; RPE 10 is an all-out sprint you can't sustain for more than 30 seconds.

RPE is valuable because it accounts for all the variables that pace and heart rate miss: sleep quality, stress, hydration, temperature, terrain, and accumulated fatigue. On a day when you're well-rested and fresh, RPE 6 might be 7:30/mile. On a tired, hot day, RPE 6 might be 8:15/mile — but both represent the same physiological effort.

Many coaches prescribe workouts by RPE rather than (or in addition to) pace: "Run 40 minutes at RPE 6" gives the athlete flexibility to adjust to daily conditions while still hitting the intended training stimulus. It's especially useful for beginners who don't have established pace references yet.

Key Facts: RPE (Rate of Perceived Exertion)

Key facts and insights about rpe (rate of perceived exertion) that every endurance athlete should know.

Scale

Scale: 1 (rest) → 5 (moderate/conversational) → 8 (hard) → 10 (max sprint)

Easy runs

Easy runs: RPE 3–4; tempo runs: RPE 6–7; intervals: RPE 8–9; race finish kick: RPE 10

Accounts for variables that pace/HR miss

Accounts for variables that pace/HR miss: fatigue, heat, sleep, stress

Originally developed by Swedish psycholo

Originally developed by Swedish psychologist Gunnar Borg in the 1960s

Pro Tips: RPE (Rate of Perceived Exertion)

Calibrate your RPE scale with known benchmarks: RPE 4 = easy conversation, RPE 7 = can speak in phrases only

Use RPE on easy runs to prevent going too fast when you feel good — easy day should feel like RPE 3–4

Combine RPE with heart rate and pace for the most complete picture of effort

When RPE and pace diverge (e.g., normal pace feels like RPE 8), your body is telling you something — listen

Frequently Asked Questions About RPE (Rate of Perceived Exertion)

Yes, especially with practice. Studies show experienced athletes calibrate RPE within 5% of physiological markers. RPE is imprecise for single data points but highly effective when used consistently over time. It's also the only metric that captures the whole picture of how your body is responding.

Compare RPE to heart rate and pace on every run. Over weeks, you'll learn what RPE 5 feels like in your body (breathing rate, muscle sensation, ability to talk). Beginners tend to rate everything "medium" — push yourself to use the full scale and differentiate between RPE 4 and RPE 6.