Rating of Perceived Exertion RPE or just PE is a subjective evaluation by the athlete of just how hard they are exerting themselves. The Borg rating of perceived exertion is a scale ranging from 6 – 20 where 6 is no exertion at all and 20 is maximal exertion.
The table below show a modified Borg Scale. The modified scale is more practical from a training point of view and it’s the one we use. I have added in a Race effort and HR percentage of max for reference purposes. Race Effort is a maximum effort for the distance indicated.
Our ultimate goal is to run on Perceived Effort only.
|RPE||Race Effort||HR % of Max||LTHR %Age|
|1||Very light exertion. Sitting on a couch watching TV|
|2||Light exertion. You can maintain this for hours. Talking is easy|
|3||Light exertion. You can maintain this for hours. Talking is easy|
|4||Moderate exertion. Breathing heavily, can hold a short conversation||MAF||60 – 69||< 68|
|5||Moderate exertion. Breathing heavily, can hold a short conversation||Ultra (70 km+)||70 – 77||69 – 83|
|6||Moderate exertion. Breathing heavily, can hold a short conversation||Marathon||78 – 85||84 – 94|
|7||Vigorous exertion. Borderline uncomfortable, breathing heavily. Can speak short sentences||Half Marathon||86-92||95 – 105|
|8||Vigorous exertion. Borderline uncomfortable, breathing heavily. Can speak short sentences||5 km||94||> 106|
|9||Very Hard exertion. Very difficult to maintain exercise intensity. Rapid breathing, can only speak 1 or 2 words at a time||3 km||96|
|10||Max exertion. Almost impossible to talk. Can only maintain for a short while.||400 m||100|