Navigating the World of RPE Training: An In-Depth Exploration for Weightlifters and Runners

Rate of Perceived Exertion (RPE) training is gaining traction in the world of strength and conditioning as well as in endurance sports like running. It offers an individualized approach to performance that adapts to daily variations in fatigue and other factors. This article explores the essentials of RPE training, its pros and cons, and its practical application in both strength training and running.

What is RPE Training?

RPE stands for Rate of Perceived Exertion, a concept often described as an evaluation of performance. The RPE scale is usually presented as a numerical range from 1 to 10. However, most trainers and athletes focus on the range from 6 to 10, as anything below an RPE of 6 is often considered a light warm-up. The system provides an objective way to gauge the intensity of an exercise based on one’s perception.

RPE vs. Percentage-Based Training

Both the Rate of Perceived Exertion (RPE) scale and percentage-based training programs are methods used to regulate training intensity for runners. However, they have distinct differences in their approaches, advantages, and disadvantages. Here’s a comprehensive comparison of the two:

RPE Scale

How It Works

• The RPE scale is a subjective measure of your exertion level during a run, typically on a scale of 1 to 10.
• You self-assess how hard you’re working based on factors like breathing, muscle fatigue, and overall comfort.

Advantages

• Flexibility: RPE is adaptable to how you’re feeling on any given day, accounting for factors like sleep, stress, and minor illness.
• Ease of Use: No special equipment like heart rate monitors or GPS devices are required.
• Individualized: RPE is personalized to each runner, making it useful for those at different fitness levels.
• Holistic: Considers your mental state, breathing, and muscle fatigue, not just your pace or heart rate.

Disadvantages

• Subjectivity: The self-assessment nature may lead to inaccuracies, especially for beginners who aren’t yet attuned to their bodies.
• Lack of Precision: Harder to quantify and track over time for assessing improvement.

Percentage-Based Training

How It Works

• Percentage-based training programs use quantifiable metrics like your maximum heart rate or a known race pace to calculate training intensities.
• For example, an “easy run” might be set at 60-70% of your maximum heart rate, while a “hard run” might be at 85-90%.

Advantages

• Precision: Provides an exact number to target during workouts.
• Trackable: Easy to monitor progress over time through collected data.
• Structured: Often part of a larger, scientifically-based training program, allowing for more standardized training protocols.

Disadvantages

• Rigidity: Doesn’t account for daily fluctuations in how you feel.
• Equipment-Dependent: Requires reliable gear like a heart rate monitor for accurate measurements.
• Learning Curve: Takes time to learn how to use the equipment and interpret the data.

How to Choose

Choosing between RPE and percentage-based training often depends on your personal preferences, your level of experience, and your training goals.

• Beginners: May benefit from the simplicity and individualized approach of RPE.
• Advanced Runners: Those with specific, time-based goals might prefer the precision of percentage-based training.
• Combination Approach: Many athletes use both methods in tandem, relying on percentage-based training for key workouts and using RPE for recovery days or cross-training.

In summary, while RPE is more flexible and attuned to the individual’s feelings on the day, percentage-based programs offer a more structured and quantifiable approach. Both have their merits, and understanding these can help you make an informed choice about which method, or combination of methods, is right for you.

RPE Across Various Exercises and Running

The versatility of the RPE scale means it can be applied to any exercise or number of reps.

For specialized athletes like powerlifters or those training for a marathon, RPE training can be invaluable. It provides a flexible framework that is more adaptable than rigid percentage-based programs, allowing for micro-adjustments that can make all the difference on race day or competition.

Understanding the RPE Scale as a weightlifter

The RPE scale is relatively easy to understand for a lifter:

• RPE 10: You could not perform another rep—your maximum.
• RPE 9: You could perform one more rep.
• RPE 8: You could perform two more reps.
• RPE 7: You could perform three more reps.

RPE for Runners

The beauty of the RPE scale is that it’s entirely individualized to you and how you feel on a given day, making it a valuable tool for runners of all levels, especially beginners. It’s also a great way to learn how to listen to your body, which is crucial for long-term running success.

Here’s a quick breakdown:

• RPE 1-2: You’re at a walking pace or light jog; you can easily talk and hold a conversation.
• RPE 3-4: This is a comfortable, easy running pace. You can still talk, but you’re breathing a bit harder.
• RPE 5-6: You’re entering a moderate effort level. You could still chat, but you’d prefer not to. Your breathing is noticeably deeper, but not laboured.
• RPE 7-8: This is a challenging but sustainable pace. You can only say a few words at a time, and you’re focused on maintaining your pace.
• RPE 9: You’re pushing yourself close to the limit. You can only keep this pace for a short period, and talking is not an option.
• RPE 10: Maximum effort. You can’t sustain this for more than a few seconds to a minute, and there’s no way you could speak.

How to Use RPE in Your Running Training

• Start Slow: If you’re new to running, most of your runs should be at a low RPE (around 3-4). This will help you build endurance without getting overly fatigued.
• Incorporate Variety: As you progress, you can start incorporating runs at higher RPE levels (6-8) for shorter durations to improve your speed and cardiovascular fitness.
• Listen to Your Body: Some days you’ll feel great; other days, not so much. Use the RPE scale to adjust your run for how you’re feeling. If you planned a harder run but feel exhausted, it’s okay to dial it back.
• Track Your Progress: Over time, you may notice you can run faster or longer at the same RPE levels, indicating improved fitness.
• Avoid Overtraining: Consistently running at high RPE levels (9-10) without adequate rest and recovery could lead to overtraining and injury. Balance is key.

Addressing the Issue of Training Fatigue

Using the Rate of Perceived Exertion (RPE) scale can offer several benefits in helping to prevent injuries during training. Here’s how:

Adaptive Training

• Daily Fluctuations: Factors such as sleep quality, stress, and diet can significantly affect your physical capabilities on any given day. By using RPE, you can adjust the intensity of your workout to suit your current state, thereby reducing the risk of overexertion that could lead to injury.
• Body Awareness: Regular use of RPE helps you become more attuned to what your body is telling you. Over time, this enhanced awareness can serve as an early warning system for fatigue or discomfort that may precede an injury.

Load Management

• Avoiding Overtraining: One of the primary causes of injury is overtraining. An RPE scale allows you to gauge how hard you’re working and lets you know when to back off, thus preventing excessive wear and tear.
• Progressive Loading: RPE can be used to ensure a gradual increase in training intensity, which is crucial for minimizing injury risk. For instance, if you gauge an easy run at 4 on the RPE scale, you can gradually increase the intensity over time, rather than making large jumps that can be jarring to the system.

Recovery

• Rest and Recuperation: Using RPE allows you to designate days of lower intensity effectively, ensuring that you give your body ample time to recover. Adequate recovery is crucial in preventing injuries that arise from accumulated stress and fatigue.
• Cross-Training: When you’re cross-training or participating in a sport other than running, it may be hard to translate your running metrics to this new activity. RPE allows you to gauge effort across different types of exercise, ensuring you don’t push too hard and risk injury.

Holistic View

• Mental and Emotional Factors: RPE is not just about how your muscles feel; it also considers your overall psychological state. Mental fatigue can compromise your form and focus, increasing the risk of injury. By listening to your body and mind through the RPE scale, you can adjust your workout accordingly.

By incorporating RPE into your training regimen, you allow for a more flexible and individualized approach. This adaptability makes it easier to manage your body’s load and recovery, thereby reducing the risk of injuries that can occur from overtraining or pushing too hard.

Implementing RPE in Special Cases: Powerlifting, Assistance Exercises, and Race Preparation

Common Misconceptions and Pitfalls

Whether you’re in the gym or on the track, RPE is not an “emotional cop-out” or a way to take it easy. It requires honest self-evaluation and is not entirely subjective. A poorly executed RPE program won’t yield results, just like a poorly executed percentage-based program.

Practical Resources for RPE Training

If you’re looking to start with RPE training, resources like Barbell Medicine’s free eBook called “The Bridge” can be highly useful for strength training. For runners, books like Matt Fitzgerald’s “80/20 Running” offer insights into the application of RPE in endurance sports.

So why RPE?

RPE training offers an adaptable, intuitive, and individualized approach to performance in both strength and endurance sports. While not without its potential pitfalls, its flexibility makes it a robust option for athletes looking to optimize their performance across a range of activities and skill levels. Whether you’re an elite athlete, a casual gym-goer, or a dedicated runner, understanding and correctly applying RPE can be a game-changer in your training regimen.