Rate of Perceived Exertion (RPE)

RPE (Rate of Perceived Exertion)

In the workouts we use the RPE scale, which is Rate of Perceived Exertion. This helps you to understand, during your workout, to what level you should be pushing yourself. Make sure you are not pushing yourself to a point where you are uncomfortable or feel faint at any point (stop immediately if so).

Rate of Perceived Exertion correlating both RPE-scale and Borg-scale
RPE	Borg	Exertion	Description
00	6	None	No exertion. At rest. Lying in bed.
1	7 - 8	Very Light	Just noticeable level of exertion. I am watching TV and eating bon bons; Bending over to put on your shoes.
2	9-10	Light	Have we started yet? I am comfortable and can maintain this pace all day long. Easy chores, such as doing laundry.
3	10-11	Fairly Light	Okay we've started. I am still comfortable but breathing a bit harder. Leisurely walking that does not increase your heart rate.
4	12-13	Moderate	Starting to break sweat. I could do this all day. I feel good and I can carry on a conversation comfortably. Brisk walking or moderate activity that speeds up your heart rate without making you out of breath.
5	13-14	Somewhat Hard	I am sweating a little. I am just above comfortable, and can talk easily.
6	14-15	Hard	Definitely sweating. I can still talk but I am slightly breathless. Vigorous activity, such as jogging, biking, or swimming (increases your heart rate and makes you breathe harder and faster)
7	16-17	Hard	Sweating like a pig. I can still talk but I do not really want to.
8	17-18	Very Hard	The highest level of activity that you can continue doing without stopping, such as running. I can grunt in response to your questions and can only keep this pace for a short time period.
9	18-19	Extremely Hard	Good Grief, Are we nearly there yet? I am probably going to die!
10	19-20	Maximal Effort	Am I Still Alive? Short, maximum burst of activity, such as a sprint that you cannot keep doing for long.