Using The RPE Scale | CMS Fitness Courses
Using The RPE Scale | CMS Fitness Courses
Apr 27, 2019
cmsfitnesscourses.co.uk
What is RPE and Why is It Important? If you get stuck on planning for your clients, drop a comment below with "PLANNING" and I'll send you my top strategies to help you guarantee results! RPE (Rate of Perceived Exertion) is a scale to gauge how hard someone feels they’re working. It’s based on personal effort, fatigue, and intensity. The scale runs from 1-10, where: *1 = Very light effort (easy walk) *3-4 = Light effort (easy jog, warm-up) *5-6 = Moderate effort (steady cycling) *7-8 = Vigorous
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Rate of Perceived Exertion (RPE) is a powerful tool for personalizing your workouts, especially in strength training. By using RPE or its counterpart, Reps in Reserve (RIR), you can match your training intensity to your current fitness level and goals, ensuring optimal progress without overloading your body. RPE is a subjective measure ranging from 1 to 10, reflecting how challenging a set feels. For instance, an RPE of 10 means maximal effort, while an RPE of 7 indicates you could perform 3 mor
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5 ways to check you are running in Zone 2 (Z2) 1. Lab testing: The most scientific way to ensure you run in Z2 is to get a lab test done and keep your lactate below 2 millimole per litre. 2. Heart Rate. I know lab testing is not really practical for most people, so my next suggestion is using a HRM ( my favorite is the new Coros Pace 3 with optical band). Aim to stay around 65-75% of max HR. If your fitness improves your HR stays around the same rate, but your pace gradually gets faster. 3. PACE
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