Click on the jump to find out what RPE is and how it can benefit your training.<\/p>\n
<\/p>\n
What is an RPE scale<\/h2>\n
The RPE scale, or R<\/strong>ating of P<\/strong>erceived E<\/strong>xertion scale, was developed by Swedish physiologist Gunnar Borg in the mid-1970s.\u00a0 He wanted to find a way to quantify the intensity of a physiological response without using objective data collecting equipment (like a power meter<\/a> or a [easyazon_link identifier=”B00INQVYZ8″ locale=”US” tag=”taicoaandthed-20″]heart rate monitor[\/easyazon_link].)\u00a0 Thus, he developed this subjective, relative measurement of intensity based on how a subject feels<\/em> during activity.<\/p>\n The nice thing about an RPE scale is that it's completely personal to you.\u00a0 Since it's a subjective measurement of how you feel, it scales with your fitness and is individual to you and you alone.\u00a0 For example, your 300 watts may feel relatively sustainable while the guy next to you is struggling with the same\u00a0300-watt effort.\u00a0 Similar numerical outputs don't mean you're working at the same intensity.<\/p>\n Now, that may seem a little bit odd to hear.\u00a0 I've always been a proponent that wattage is wattage, and that is still true.\u00a0 However, that's only true when you're comparing yourself to yourself.\u00a0 Hence, you can see the value of an RPE scale.<\/p>\n For a good example of an RPE scale, take a look at the image to the right.\u00a0 This is the scale that I recommend using with my training systems.\u00a0 There are plenty of other versions<\/a> of the RPE scale that more closely resemble the original Borg scale.\u00a0 The problem with those 20 point scales is that I find people have a hard time settling on a single number during an effort.<\/p>\n When presented with 14 different options, it's much harder to settle on a single number.\u00a0 Comparatively, the six categories of the RPE chart that I use cuts down on the choices and prompts you to make a quick decision on where your intensity is.<\/p>\n In a world of objective scientific data, how can RPE training benefit your cycling?\u00a0 Well, there are a few ways you can use RPE to improve your training outcomes.<\/p>\n Learning what different intensities feel like can be a valuable tool in the heat of the moment.\u00a0 In most cases, when the pace gets ratcheted up, you don't have the luxury of staring at your computer screen.\u00a0 In fact, just the simple act of glancing at your computer in the middle of a tight peloton can be a recipe for disaster.<\/p>\n Imagine you look down on your computer, trying to get a bearing on your intensity.\u00a0 Something happens in the pack in front of you and you're not watching to react.\u00a0 Suddenly you're on the ground, maybe with some other people.\u00a0 And it happened because you were looking somewhere you didn't need to be.<\/p>\n By doing intervals at an intensity you think is correct, then going back and seeing if you were right, you learn to get a feel for a specific intensity.\u00a0 Over time, a good, attentive athlete can tell exactly how hard they are going at any given point in a ride.<\/p>\n In addition to being able to tell how hard you're going without looking down, it's important to gauge your efforts if you don't have any technology.\u00a0 If your Garmin dies, you forget it, or another piece of equipment (such as a power meter) fails, you need to be able to quantify your effort, even if only subjectively.<\/p>\n In some cases, being able to gauge your effort accordingly may mean the difference between success and failure.\u00a0 From personal experience, when my power meter died prior to the Tour of the Battenkill, it cost me<\/a>.\u00a0 I spent so much time training to the numbers that I had forgotten to check down on my RPE during the race.\u00a0 Without the numbers, I was flying blind.\u00a0 Not only did I end up pushing well beyond the brink, it actually ended my race (with back spasms.)\u00a0 Had I been a little more cautious, I should have been able to tell that I was going way too hard and backed down, preserving something to keep me in the race.<\/p>\n Oh well, live and learn.<\/p>\n With those reasons in mind, how do you actually go about doing some RPE training?<\/p>\n RPE sounds easy, but it takes a while to get used to.\u00a0 However, I've found there is a pretty simple process you can follow that will help get you training with RPE in no time.<\/p>\n For the sake of argument, let's assume that we're going to do a series of VO2 max intervals<\/a>.\u00a0 The workout will be 6 sets of 3 minutes of work<\/a> at 120% of FTP<\/a>.\u00a0 Get a good warmup then follow these steps:<\/p>\n By repeating intervals you learn more about what each intensity feels like and you'll be more able to precisely dial in your intensity each time.<\/p>\nWhat does an RPE scale look like?<\/h2>\n
![\"RPE](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/10\/RPEkey.jpg\")
<\/p>\nHow does RPE benefit your training?<\/h2>\n
What does XXXX intensity feel like?<\/h3>\n
Gauging your efforts without your computer<\/h3>\n
![\"Gauging](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/11\/File-Nov-08-3-39-49-PM-300x225.jpeg\")
<\/p>\nHow do you perform RPE training?<\/h2>\n
\n
![\"RPE](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/11\/File-Nov-08-3-41-09-PM-300x225.jpeg\")
<\/a>