"Run 12min working up to Easy-Moderate, RPE 6 pace to warm up, then this week repeat 18 Hard, RPE 9, 30-second high-speed surges, recovering for only 30 seconds after each run 10min Easy, RPE 4 to cool down for a total of 40 minutes of running" Examples of a run and swim workout using RPE in TrainerRoad's triathlon plans:Ī running workout titled, "Run VO2max Intervals", includes the following workout description: Your cool-down period finishes your workout with a RPE 4 pace, which relates to around 55% FTP. Relating this RPE level to Power Zones within TrainerRoad, your effort should range between 95%-105% FTP. Your main set has you settling in at a "Threshold" pace. Relating this to Power Zones within TrainerRoad, your effort should range between 55% FTP (just above Active Recovery) to 88%-94% FTP (Sweet Spot). This effort should range from an "Easy" pace to your "Sustained Power" abilities.
This workout begins with a warm-up period between RPE 4-7. 4x10 minutes at RPE 8 with 3 minutes easy between intervals. Ride for 6 minutes gradually raising your effort from RPE 4 to 7. The outside-workout equivalent of "Darwin" includes the following description: Examples of an outside cycling workout using RPE a Moderate effort should feel like a 7/10 according to your rate of perceived exertion level). Column 2Ĭolumn 2 lists effort levels relative to each RPE rating (e.g. Lower RPE ratings are hardly distinguishable (RPE 1-2, RPE 3-4, RPE 5-6), which is why the lower RPE ratings are collapsed into a single row. Why are lower RPE ratings collapsed into a single row? (e.g.
The RPE scaleĬolumn 1 lists Rate of Perceived Exertion (RPE) on a 1-10 rating. We use it because it falls in line with what we consider correct exertion levels for what we're trying to achieve with the workouts. Our RPE scale is based largely on Matt Fitzgerald's running and swimming RPE scale. Rate of Perceived Exertion (RPE) refers to a 1-10 scale to self-report the intensity of an effort.
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