Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 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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The RPE (rate of perceived exertion) scale gives coaches and athletes a simple, equipment-free way to gauge and communicate training intensity — because perceived effort correlates reasonably well with objective markers like heart rate and blood lactate in trained individuals, a basic 'how hard did that feel on a scale of 1-10' rating remains genuinely useful even in programmes with access to heart rate monitors and power meters.
FAQ
How accurate is RPE compared to heart rate monitoring?
RPE correlates reasonably well with heart rate and lactate in trained individuals, making it a practical substitute or complement to equipment-based intensity tracking, though it can be influenced by factors like fatigue, motivation and unfamiliarity with the scale.
What RPE should I aim for on an easy training day?
Most easy aerobic sessions target an RPE of roughly 3-4 out of 10, reflecting a comfortable, conversational effort well below threshold intensity.