RPE (Rate of Perceived Exertion) is a subjective scale for quantifying exercise intensity. The most common version is the 1-10 scale: 1 = at rest; 5-6 = moderate (can hold a conversation); 7-8 = hard (short phrases only); 9-10 = maximal effort. The original Borg scale runs 6-20, correlating with heart rate divided by 10. RPE is remarkably well-correlated with actual physiological intensity and is used in training load calculations (session RPE = RPE × duration in minutes). It requires no equipment and is useful when pace or power data isn’t available.
Key points
- 1-10 scale (Borg scale 6-20)
- 7-8 = hard; 9-10 = maximal effort
- Correlates well with HR and physiological intensity
- Session RPE = effort × duration (training load)
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