Rate of Perceived Effort (RPE)
Abbreviated RPE Scale
If you are new to interpreting your sense of effort, you may start by using this abbreviated (short) scale for RPE with just 5 levels…
RPE Quick Definitions
To help with a more common reference point, let me use running or moving fast on land to make a connection to how we might perceive effort in swimming.
RPE #1 is like WALKING.
You can maintain your best technique at this Pace with little concentration, and hold about SPL N-2, or near the lowest point of your Optimal Green Zone. You can swim ‘endlessly’ at this Pace.
RPE #2 is like JOGGING.
You can maintain your best technique, with concentration. SPL is N to N-1. You could hold this Pace for 100% of your racing distance, and use it for recovery in the middle of a race.
RPE #3 is like RUNNING or CRUISING comfortably.
You can maintain good technique, with strong concentration. SPL is up to N. You could hold this Pace for 100% of your racing distance.
RPE #4 is like RUNNING HARD, near your top aerobic capacity.
You can maintain good technique, with strong concentration. SPL is up to N+1. You could hold this Pace for 70% or more of your racing distance.
RPE #5 is like SPRINTING, in your anaerobic zone while maintaining good technique with extreme concentration.
SPL is up to N+2 or even N+3. You could hold this Pace only for up to 20% of your racing distance, at starts and finishes and occasional tactical sprints.
Rate of Perceived Effort Full
If you are more experienced in training and interpreting your sense of effort, you may use this commong 10-point RPE scale…
