RPE Breakdown
RPE (Rate of Perceived Exertion) is a scale from 1 to 10 that helps you gauge how hard you're working during exercise based on how it feels — not heart rate or weight lifted. It's a simple yet powerful tool for tracking intensity, adjusting workouts, and making sure you're training at the right level for your goals.
Key Benefits
The RPE Scale
From barely moving to absolute maximum effort
RPE 1
Very Light
Very Light Effort – Feels like doing almost nothing. Easy breathing, can hold a conversation effortlessly.
Aerobic Example: Strolling or slow pedaling, barely increasing heart rate.
Anaerobic Example: Bodyweight warm-up or stretching, no fatigue.
RPE 2
Light
Light Effort – Still very easy. No real challenge, just moving the body.
Aerobic Example: Easy walk or very light cycling for recovery.
Anaerobic Example: Empty barbell reps, rehab/prehab work.
RPE 3
Moderate
Moderate Effort – You feel like you're doing something, but it's still manageable.
Aerobic Example: Light jog or steady cycling. Can maintain for long time.
Anaerobic Example: Light sets, well below working weight. No muscle fatigue.
RPE 4
Comfortable
Comfortable but Noticeable – You're aware you're working, but it's still easy to maintain.
Aerobic Example: Zone 2 run: able to talk in full sentences.
Anaerobic Example: Warm-up sets approaching working weight.
RPE 5
Steady
Steady Effort – Moderately hard. You could keep this up for a while, but it's not effortless.
Aerobic Example: Base endurance pace. Elevated heart rate, breathing deeper.
Anaerobic Example: First working set in a workout. Still feels easy, no struggle.
RPE 6
Working
Working – It's challenging now, but still sustainable. You're focused.
Aerobic Example: Tempo run pace. Talking in short phrases only.
Anaerobic Example: Moderate load, could do 4–5 more reps. Muscles feel engaged but not taxed.
RPE 7
Hard
Hard – Effort is high. You could keep going, but you'll need a break soon.
Aerobic Example: Threshold pace. Deep breathing. Short phrases only.
Anaerobic Example: Hard sets. 3 reps left in the tank (RIR = 3). Requires focus.
RPE 8
Very Hard
Very Hard – Heavy breathing. You're pushing yourself, but not at the max.
Aerobic Example: Shorter intervals or hills. Talking not possible.
Anaerobic Example: Could grind out 2 more reps max (RIR = 2). Working weight.
RPE 9
Near Max
Near Max Effort – Feels almost all out. You can barely continue.
Aerobic Example: Sprinting up a hill or 90–95% of max aerobic pace.
Anaerobic Example: Very heavy lift with only 1 rep left in tank (RIR = 1). Max focus needed.
RPE 10
Max Effort
Max Effort – You gave everything. Couldn't do more. Absolute limit.
Aerobic Example: All-out sprint. Gasping, spent after. < 30 seconds.
Anaerobic Example: True 1-rep max, failure on last rep, or absolute sprint. No reps left (RIR = 0).
How to Use RPE Effectively
For Beginners
- Start with RPE 5-7 for most workouts
- Focus on form over intensity
- Allow 1-2 days between hard sessions
For Advanced Athletes
- Use RPE 8-9 for strength training
- RPE 10 only for testing maxes
- Combine with heart rate for cardio