Introducing Rate of Perceived Effort

Rate of Perceived Effort is one of the metrics available to an athlete to determine the intensity of a workout. In this episode I look at what RPE is and a simple way to sue breathing to determine your RPE while running

RPEBreathingTalkingIntensity
4-5Comfortable and barely noticeableSing songsRecovery
5-6When you first start to notice your breathing. Rhythmic and deep but not hard.Hold a conversation comfortablyEndurance / Base
7Deep and labored. Still rhythmic.Two or three sentences before having to breathHigh end aerobic
8-9Breathing is deep and labored, bordering on ragged. It takes mental effort to hold the pace4 or 5 words at a timeLactate Threshold
10Breathing is labored and rapidSingle words at a timeV02Max

Mindful Runner Podcast

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