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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.
RPE 1
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 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 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 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 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 – 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 – 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 – 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 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 – 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).