Rate of Perceived Exertion, commonly known as RPE, 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 instead of relying on data measurements (e.g heart rate).

RPE is not a marker of how difficult or intense a training session is; it reflects how you actually feel. Therefore, we can use our own instinct rather than relying on data measurements.

The most commonly used scale for measuring RPE is the modified Borg scale, which ranges from 1 to 10. The modified scale measures RPE from 0, representing no exertion, to 10, representing maximum effort.

At Runna, we recommend following pace targets as this is the easiest way to measure your progress, as well as practicing your pacing ahead of race day! However, we would encourage you to use RPE in the following circumstances:

All these factors can make paces feel more difficult than usual, meaning your body will be working harder to hit the same targets. Using RPE in these situations allows you to focus on getting the session done at the right intensity, without pushing too hard.

To change to RPE within the app, please head to your profile (top left-hand corner) and change your Units of Measure from Running Pace to RPE here.

One key benefit of RPE is that you can listen to your body whilst still training to the right effort and getting the work in. Target paces in training is what we strive to achieve, but on days we are feeling tired and lacking, we can use RPE to guide us through the session without overdoing it.

We might not want to push too hard to hit a target pace on a day we are feeling fatigued, but we can use RPE to dial into the right intensity. In contrast, on days when we’re feeling strong, the same perceived effort will naturally translate into faster speeds, heavier weights, or more power.

Gauging your RPE can be tricky to start with, but the more you use it, the better you will become accustomed to the rating scale.

A handy tip for measuring your RPE during running, is to use the talk test. At a very light effort, you should be able to comfortably hold a conversation and chat away. As the intensity of the exercise increases, your ability to talk will decrease.

You can also create your own scale, as long as you have a range of metrics that track effort levels, from sedentary to flat out! For example, 0% to 100%, or any other range that represents the level of exertion you feel during a workout. The key is to have a range of metrics that capture the entire spectrum of physical exertion.