What is RPE?

First off, let’s define RPE. In the simplest terms, Rate of Perceived Exertion is just a fancy way of saying “how hard do you feel you’re working right now?” It’s about listening to your body instead of getting bogged down in numbers on a screen. RPE is measured on a scale from 1 to 10—where 1 is you lounging on the sofa, and 10 is you sprinting up a hill, gasping for air, and wondering why you thought this was a good idea.

Here’s a quick rundown:

• 1-2: Very light effort (think strolling through the park)
• 3-4: Light to moderate effort (you can chat, wave to people, probably still smiling)
• 5-6: Moderate to moderately hard effort (breathing a bit faster, but all good)
• 7-8: Hard effort (short sentences, breathing heavier, focus kicks in)
• 9-10: Very hard to maximum effort (barely speaking, legs screaming, questioning life choices)

Why Train with RPE?

1. A Return to Simplicity

RPE is perfect if you’re like me and you’re thinking, “Do I really need another gadget?” Spoiler: no, you don’t. Running, cycling, swimming—these sports are supposed to be freeing. When I head out for a run, the last thing I want is to be glued to my watch. That’s where RPE comes in. Whether you’re running by sun dial (again, respect!) or swimming in the open water, RPE allows you to focus on how your body feels rather than obsessing over pace, heart rate, or power numbers.

Plus, there’s no battery to die on you mid-run, no signal to drop during your swim. It’s just you and your effort.

2. Great for Beginners

Now, here’s something that’ll make your life a lot easier if you’re new to training. RPE is perfect if you’re just starting out and don’t have all your training zones set up. You see, zones—those fancy heart rate or power-based categories—are only as good as the data behind them. And if you’re a beginner or improving quickly, chances are those zones might not even be right yet! RPE cuts out the guesswork.

Imagine this: you’re on a run, feeling good, but you don’t have a clue if you’re in “zone 2” or “zone 5.” With RPE, you can just ask yourself, “How hard am I working?” It’s a great way to get a feel for your body and ensure you’re not pushing too hard or slacking off, especially when you’re still figuring out your training rhythms.

3. Adaptable to All Conditions

Another reason I love RPE is that it adapts to pretty much anything you throw at it. Ever notice how your heart rate spikes when you’re stressed, or you’ve hit a big hill, or you feel like you’re dragging when it’s 30 degrees out? That’s where RPE comes in. Whether you’re dealing with high altitude, a hot day, or the sniffles (because let’s face it, we all train when we’re a bit under the weather), RPE adjusts.

It’s also great for those days when you’re feeling mentally or physically drained. Rather than forcing yourself to hit a certain number on a watch, you can simply adjust your effort based on how you’re feeling. It’s like giving yourself permission to go easy—or push harder—depending on the day.

4. It Helps Prevent Overtraining

Let’s face it, we all get caught up in chasing numbers at times. But that can lead to overtraining. RPE is brilliant for avoiding that trap. It allows you to listen to your body and scale back when needed, rather than pushing to meet a certain heart rate or pace. Your body knows best, so why not trust it?

How to Use RPE in Your Training

Running with RPE

When it comes to running, RPE is your best mate. For an easy run, aim for an RPE of 3-4, where you can comfortably hold a conversation, maybe even solve the world’s problems with your training partner. This is typically what you’d call zone 2—it’s that sweet spot where you’re working but not really breaking a sweat. If your sentences start breaking up and you’re taking bigger breaths, congratulations—you’ve crept into zone 3, which is getting closer to your race pace.

For harder sessions like tempo runs or intervals, shoot for an RPE of 7-8, where it’s getting tough to chat, and your legs are starting to feel it. Push harder, and you’re up in the 9-10 range, where you’re doing short bursts and really testing yourself.

Cycling with RPE

On the bike, RPE is a lifesaver, especially if you don’t want to invest in a power meter. For those long, steady rides, aim for an RPE of 5-6, where you’re working hard but could keep going for hours (well, maybe not hours, but you get the idea). When you hit hills or your favourite Strava segment or need to crank it up for intervals, go for an RPE of 8-9—this is where your legs start to burn, and your focus narrows.

RPE is perfect for cycling because it adapts to changes in terrain or wind. Ever try holding the same speed into a headwind? Spoiler: it’s not happening! With RPE, you adjust naturally to the conditions.

Swimming with RPE

Swimming is where RPE really shines because let’s be honest—tech gadgets aren’t the best underwater. For a long, easy swim, stick to an RPE of 4-5, where you can swim smoothly without gasping for air. For intervals or harder efforts, bump it up to 7-8, focusing on keeping good form while you increase your speed.

RPE is particularly useful in swimming because it teaches you to listen to your body’s cues—like how smooth your stroke feels and how controlled your breathing is—without the distraction of unreliable tech.

Triathlon with RPE

As a triathlete, RPE is a game-changer across all three disciplines. During the swim, it keeps you from going out too hard and burning up your energy early. On the bike, it helps you find that sustainable pace so you’ve still got something left for the run. And during the run, it’s your best tool for managing fatigue and pacing yourself when things start to get tough.

Embrace the Simplicity of RPE

So, if you’re tired of constantly checking your gadgets and want a more intuitive, freeing way to train, give RPE a go. Whether you’re running by sun dial, cycling without a power meter, or swimming with nothing but a pair of goggles and speedos, RPE keeps things simple, effective, and fun. Plus, it’s a great tool for avoiding overtraining and learning to trust your body.

After all, this sport is supposed to be about enjoying the journey, and RPE helps you do just that—without the clutter of numbers, screens, or gadgets weighing you down. So leave the watch behind—and crack on!