Commonly known as RPE, the Rate of Perceived Exertion is a simple yet powerful tool for measuring one's physical exertion during an exercise session. Unlike other metrics, RPE is subjective and based on how you feel, both physically and mentally, making it unique to each individual.
This subjective approach makes RPE a valuable metric for those looking to self-regulate their training and use their instincts, rather than relying on data measurements.
The Modified Borg Scale
The modified Borg scale is the most commonly used scale for measuring RPE. This ranges from 0 to 10, with '0' representing no exertion and '10' representing maximum effort.
10 / Max Effort
Feels almost impossible to continue. Completely out of breath and unable to talk. Only sustainable for a very short time.
9 / Very Hard
Extremely difficult to maintain. Breathing is very heavy and you can only speak a few words.
7–8 / Vigorous
Uncomfortable effort. Short of breath, but you can still speak in short sentences.
4–6 / Moderate
Breathing more heavily. You can hold a short conversation, but the effort is becoming noticeably challenging.
2–3 / Light
Comfortable and easy. You could maintain this pace for hours while breathing normally and chatting.
1 / Very Light
Minimal exertion — more than resting, but still extremely easy.
When to Use RPE
At Runna, we generally recommend following your pace targets as these are the clearest way to track your progress and practise your pacing ahead of race day.
However, we encourage you to use RPE in the following circumstances:
When you’re feeling more fatigued than usual
In difficult weather conditions (heat, wind, high humidity)
On hilly routes
On trails or technical terrain
At altitude
After illness, or when returning from injury
With all of these factors, your body will have to work much harder to hit your pace targets and this will require more effort. Using RPE in these situations allows you to focus on getting the session done at the right intensity, ensuring your training remains enjoyable, effective and sustainable.
Please note that Pace Analysis won’t be available for workouts completed using RPE. Since RPE is a subjective measure of effort, it doesn’t provide a comparable performance metric in the same way pace does.
How to Use RPE in Your Runna Workout
Head to your Profile in the Runna app (top left-hand corner)
Select Units of Measure
Select RPE
Re-sync your watch connection to pull through your changes!
Top Tips for Using RPE
Gauging your RPE can feel tricky at first, but with practice it becomes much easier to match how you feel to a number on the scale. This can be especially helpful on race day - if GPS is weak and audio cues are inaccurate, knowing what your race effort feels like can help you stay consistent and avoid starting too hard.
A handy way to gauge your RPE while running is the talk test. At a very light effort, you should be able to comfortably hold a conversation. As the intensity increases, talking becomes harder and you’ll only be able to speak in shorter phrases.
As your fitness and strength builds, paces that felt hard at the start of a training block will begin to feel easier - giving you a lower RPE for the same pace!
FAQs
I've selected RPE in the Runna app, so why I am still seeing pace target screens on my compatible smartwatch?
Unfortunately, most smartwatches don’t currently support displaying RPE-based workouts. In these cases, your watch will still show Runna’s default workout screen, which includes pace targets.
If you’d prefer not to see pace targets, you can disable pace or audio cues in your watch’s native settings.
Will I receive Pace Insight Recommendations if I complete my workouts using RPE?
Pace Analysis won’t be available for workouts completed using RPE. Since RPE is a subjective measure of effort, it doesn’t provide a comparable performance metric in the same way pace does. However, you're more than welcome to switch to and from RPE and pace targets depending on your workout!