Rate of Perceived Effort or RPE / What is RPE and Why I train by RPE
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- čas přidán 12. 05. 2022
- What is RPE and why I train by RPE... The rate of perceived effort scale or rate of perceived exhaustion, or RPE. Little bit of a deeper dive in why I train this why.
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Thanks for this information. I've heard about RPE before, but really appreciate your explanation.
Awesome, I hope I was able to explain it in a way that made sense!
BORG…reminds me of the Swedish chef
From the muppets.
😂 😆
Thanks to your video on Vert.run I signed up this year and has been great. I’ve always did mileage or HR in the past. This year having a coach and using RPE has helped me a lot. I’ve PR my trail 10k and road half marathon already this year. Next to run the Warhammer 50 mile in London, KY. Keep up the great content and have a blessed week.
That’s awesome, Earl! Keep up the good training!
I struggle a lot with RPE. It’s like everything is easy pace till it’s not. I’m also recovering from running every run too hard for the better part of a decade, so my receptors may be numb.
I currently use the Coros “Threshold HR” metrics mapped to RPE to help keep me running as easy as I should. RPE 3-4 maps to Aerobic Endurance, 5/6 to Aerobic Power, etc. Run most of the time with the god awful strap. Hopefully this retrains me to recognize efforts.
Yeah they differences in pace are very small sometimes as our HR increases. It naturally increases the longer we run.
I too use COROS for the RPE as well. Hopefully you’ll get used to it, and in the end it will be worth it!
Aye, times on a trail & times on the road can be soooo different! I'm giving heart rate training a try at the moment but that's just because it's the right thing for me at the current time. Good job with all the info Steven 👍
Good deal, Martin! Glad to see you back on the trails!
This is pretty helpful. I have recently been using higdons plan which gives out a pacr range. Not every day your body feels the same way
Glad it is helpful! Good luck in your training!
When I'm running a hard interval or 5k race effort, my HR gets into the 190's. My easy runs are usually at 150-160 HR. Tempo runs usually put me in the mid 170s. All that said, those HRs may see high, but running on effort, I can run all day and at a conversational pace at the less-than-160 HR. Now, these HR figures are based on my GPS watch which may or may not be accurate. Generally, I also run on perceived efforts and mostly ignore the HR figure on my watch.
Interesting HR's. Thanks for the data! My easy runs I try to keep an AVG HR of 150 or less, but again that pace may be different depending on how I am feeling that day. My real intense VO2Max efforts my HR gets into to the mid 180's. Watch optical heart rate data as I hate wearing a chest strap.
Getting my head around trying to run at 5 different speeds is a little over whelming! I struggle with my current 3 - Easy, Steady & Tempo
It is a change, but for me it has been beneficial.
I use to just run and found my results were all over the place, I started running again at the start of the year after taking a year off (thanks COVID), since returning I’ve utilised the HR method and 80/20, whenever talking about HR based training first thing people will generally say is how inaccurate wrist based is to chest, wrist based can be out by 5bpm, my easy HR is under 150bpm, I slow down when HR hits 140bpm, so even if my dodgy wrist based watch is reading + or - 5bpm I’m still in the right zone, I am running a lot more road at the moment to help build a large aerobic base, occasionally running flat trails, so far this year I’ve broken all my PB’s some dramatically, my hard runs are to paces, if I used HR I’d be overtraining, my resting HR has gone from mid 50’s to low 40’s, next year I’ll try RPE and see which method serves me best 👍🏽
That’s awesome! I try to stick to the 80/20 method as well. Congratulations on the PB’s!
Cool. I've been using hr on trails lately but rpe is the gold standard, even over any tech derived stats.
Cool beans... I agree too!