Rate of perceived exertion (RPE): why you should log it
The 1 to 10 perceived effort scale, how to use it and why it complements heart rate, pace and power.
Watch data tells you what you did. Perceived exertion tells you what it cost you. The two don't always match, and that gap is valuable information.
The 1 to 10 scale
- 1-2: very easy, you could go on for hours.
- 3-4: easy, you can talk normally.
- 5-6: moderate, talking starts to be hard.
- 7-8: hard, short phrases only.
- 9-10: maximal.
Why log it
If your usual threshold session feels like an 8 when it's normally a 6, something's up: fatigue, poor sleep, stress or a cold on the way. Spotting it early stops you digging a deeper hole.
How to do it well
Log it right after finishing, thinking about the whole session and not just the last part. Many watches ask for it when you save the activity, and that value can travel with it.
For a coach, their athletes' perceived exertion is one of the few windows into how they really are. Traincontrol stores it with every activity so it can be read alongside load.