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RPE, czyli Rating of Perceived Exertion

What is RPE?​

The Rating of Perceived Exertion (RPE) is a method of assessing subjective exertion during training. It is a scale that allows the intensity of exertion to be determined based on the subjective feeling of the person doing the workout. The RPE scale is used in many sports, both in strength and endurance training.

How does the RPE work?​

The RPE scale consists of numbers from 1 to 10, where 1 represents minimum effort and 10 represents maximum effort. In practice, this means that the person doing the workout assesses subjectively how difficult they find the workout to be. The RPE value is a subjective assessment, so it is useful for the person doing the workout to learn how to assess the effort correctly.

How to use the RPE in training?​

The RPE scale is used in training to determine the intensity of effort. This allows the coach to tailor training to the athlete's capabilities and needs. In practice, this means that the coach can determine how intense the training should be and the athlete assesses subjectively how difficult the effort is for him or her. In this way, the coach can adapt the training to the athlete's capabilities and the athlete can control his or her training load.

Advantages of the RPE​

The RPE scale has many advantages, which is why it is widely used in training. Here are some of them:

  • Subjective Effort Evaluation: The RPE scale provides a subjective assessment of effort, allowing training to be tailored to the athlete's capabilities.
  • Ease of use: The RPE scale is simple to use and does not require specialised equipment.
  • Universality: The RPE scale is versatile and can be used in a variety of sports.
  • Training load control: The RPE scale allows you to control your training load, which is important for preventing injury and overtraining.
  • Motivation: The RPE scale can be motivating for the athlete as it allows them to monitor their progress and performance.
  • Training adaptation: The RPE scale allows training to be tailored to the athlete's abilities and needs, which is important to achieve the best results.
  • Monitoring progress: The RPE scale allows the athlete's progress to be monitored, which is important for assessing the effectiveness of training.
  • Prevention of overtraining: The RPE scale allows you to monitor training load, which is important for preventing overtraining.
  • Training Effectiveness Assessment: The RPE scale allows you to assess the effectiveness of your training, which is important for achieving the best results.
  • Adjusting training intensity: The RPE scale allows training intensity to be tailored to the athlete's abilities and needs, which is important to achieve the best results.

Use of RPE in the Good Coach App​

In the Good Coach App, the RPE scale is used in a descriptive way using levels of effort intensity from 1 to 10 expressed by the terms 'Rest', 'Very easy', 'Easy', 'Moderate', 'Somewhat hard', etc.

RPE in training plans​

The RPE scale can be used in training plans to determine the intensity of an effort. In the training plans, the coach can determine how intense the workout should be and the athlete can assess subjectively how difficult the workout is for them.

RPE in workout completions​

After completing an activity, the athlete can assess subjectively how difficult the effort was for him or her. This allows the coach to monitor the athlete's progress and adapt the training to the athlete's abilities and needs. The form that the athlete fills in after workout completion includes a choice of effort intensity using the RPE scale.

Once the workout completion has been added, the coach can see the athlete's assigned RPE rating on the workout completion screen. It is also possible to compare the planned RPE with the athlete's assessment of workout completion.

RPE in training reports​

The Good Coach App includes in the reports section the ability to generate training reports that include information on effort intensity using the RPE scale. This allows the coach to monitor the athlete's progress over a longer period of time.