How to Manage Your Effort with the Feeling Scale (RPE)

Introduction: Why Use the RPE?

Whether you’re cycling or running, the Feeling scale (RPE) is a simple way of assessing the intensity of your effort without the need for expensive equipment. It’s a particularly valuable tool for beginners or those who don’t want to invest in costly gear.

What is the Feeling Scale (RPE)?

Developed by Gunnar Borg, the RPE scale is a subjective method for measuring the perceived intensity of effort, ranging from 1 (minimum effort) to 10 (maximum effort). It helps to quantify and adjust the intensity of training sessions, thereby promoting appropriate effort management.

Understanding the Levels of the RPE Scale: Sensations and Correspondences

This detailed table will help you identify the different levels of effort on the RPE scale by associating each level with specific sensations and the corresponding types of effort.

toLevel RPE	Level of Perceived Effort	Sensations	Type of Associated Effort	Typical duration
0	No effort	Complete rest, normal breathing, easy conversation	Pure rest	1h to > 4h
1	Very, very easy	Minimal effort, no shortness of breath, very easy conversation, can breathe through nose	return to calm, active recovery
2	Very easy	almost no breathlessness, easy effort, easy conversation	Endurance, warm-up
3	Easy	Light effort, can maintain activity for a long time, comfortable breathing, can speak easily	High endurance
4	Moderate	Slight shortness of breath, can talk but a little less easily, feeling of moderate effort but comfortable	Tempo training, moderately intense efforts	1h – 2h
5	Medium	Breathes a little faster and deeper, able to speak but with a few pauses, effort clearly perceptible	Sustained medium-intensity training
6	A bit difficult	Marked but controlled shortness of breath, difficulty speaking without interruption, feeling of fatigue in the muscles at the beginning	Long but intense intervals, sst, timed circuit	1h – 2h
7	Difficult	Rapid breathing, difficulty speaking, sensations of muscle burning, painful but controllable holding for long minutes	Long but intense intervals, threshold, timed circuit
8	Very difficult	Severe shortness of breath, almost impossible to speak, very tired and painful muscles, strong sensation of muscle burning	HIIT, PMA training, VO2 max short efforts	30” – 1’
9	Very, very difficult	Very intense shortness of breath, very rapid breathing, only tenable for short periods, speech impossible, acute muscle pain	Long sprints, short efforts, restarts	30” – 1’
10	Maximal	Effort as intense as possible, unbearable for more than a few seconds, maximum muscle pain, total inability to speak	Max effort like final sprints	3’’ – 10’’

How Can I Use the RPE Scale to Train Without a Sensor?

Evaluating Effort Intensity

To effectively use RPE, associate values with your physical sensations during training sessions. This allows you to adjust your effort based on how you feel. This helps you to gauge whether you’re pushing too hard or can increase your intensity.

Structuring Your Workouts with the RPE Scale

Adapt the intensity of your training using the RPE scale:

• RPE 1-3 (Light effort): Ideal for endurance rides or active recovery.
• RPE 4-5 (Moderate effort): Perfect for tempo rides, which are more dynamic and enjoyable.
• RPE 6-7 (Intense effort): Corresponds to competition paces, suitable for threshold intervals or efforts lasting 3 to 10 minutes.
• RPE 8-9 (Very intense effort): Use for rapid acceleration or sessions with intervals at PMA or VMA, typically lasting from 15 seconds to 1 minute.
• RPE 10 (Maximum effort): Reserved for very short sprints of around 10 seconds.

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Benefits of Kinomap

On Kinomap, you have access to a wide selection of split sessions suitable for all levels, allowing you to adjust effort based on your perceived exertion (RPE) for effective, personalized workouts.

Managing Your Fitness: Tracking Progress and Preventing Overtraining

The Effort Resistance Scale (ERS) serves as a reliable barometer for assessing progress and identifying signs of overtraining or excessive fatigue. For instance, if an activity that typically feels easy (RPE 3) suddenly becomes more challenging (RPE 6), it may indicate a need to reduce training intensity to avoid exhaustion. Conversely, improvements can be noted if a previously difficult activity (RPE 7) feels less demanding (RPE 5), suggesting it’s beneficial to increase session volume or intensity to sustain progress.

Conclusion: The Feeling Scale (RPE), an Essential Tool

The RPE scale is a crucial tool for managing effort effectively across all levels of athleticism. By integrating RPE into your training regimen, you gain a deeper understanding of your body’s responses. This enables you precise adjustments to optimize training outcomes, maximize potential, and maintain overall health.

By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com

See previous coaching articles:
SPORT AND WEIGHT LOSS: A COMPLETE GUIDE TO LASTING RESULTS
HOW TO TRAIN FOR YOUR GOAL?
THE TOP 8 CYCLING BENEFITS
TRAIN WITH KINOMAP ALL YEAR ROUND!
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