WHAT IS RPE AND HOW CAN IT IMPACT YOUR WORKOUT?

Published: 04/03/2026 | By: Jasmin Bodman

Disclaimer: This article is a guide only. Please seek professional advice where required

Ever wonder how much effort you should actually be putting into your run? Whether you’re training for a marathon and attempting a long run or two, or you’re in need of a slow, relaxed recovery run, it can be a bit tricky figuring out how hard you should be pounding the pavement. We’ve put together this guide on RPE and what it means for your run, so you can be in the know the next time you lace up.

So, what is RPE? It stands for ‘Rate of Perceived Exertion’ and it’s an indicator as to how hard your body works during a workout - in this case, running.

A lot of runners will evaluate their run based on RPE, but why? It can help you recover well, improve your training and understand how much your body can handle in terms of a challenge (and who doesn’t love a challenge? Hello new PBs!)

There’s a scale when it comes to RPE, which is handy to remember when you’re assessing how much effort to put into your run.

WHEN WAS RPE INTRODUCED?

Originally, an RPE scale was created in the 60s, by Gunnar Borg. It was a scale from six to 20, with six being no exertion and 20 being the maximum. Over time though, the one to 10 scale has become widely used by many runners instead.

Let’s get into the actual scale - don’t worry, it’s really easy to understand and once you’ve got it locked down, your running schedule will thank you!

1: This is very low effort, like an easy walk or a bit of stretching. You shouldn’t feel strained or tired, it’s meant to be super easy

2 - 3: Take it up a gear with some light activity. This level is still meant to be easy, but not as easy as 1. Think: recovery and warm-ups - you should be able to hold a conversation

4 - 6: This is where you might start breaking a sweat. It’s nothing too challenging, but this is moderate activity. It’s great for building on your endurance but you should still be able to speak

7 - 8: This zone is where you'd probably be doing speed training, interval training, that kind of thing. You should be putting more work in; your breathing should be heavier and you might not be able to hold a whole conversation

9: We’re almost at maximum effort now - your heart rate will be high and you’re putting in tons of effort to get the job done

10: You’re at the most challenging effort. You can’t sustain this level for long, maybe in short phases

If you want to know a bit more about which level of RPE correlates to which type of run, then check out our guide here. As well, you may want to see what ambassador Emma Kirk-Odunubi has to say in her guide - she’s got some handy tips on how to train for the running part of a HYROX comp, so if that’s your thing, it’s definitely worth a read!

HOW IS RPE DIFFERENT TO HEART RATE AND PACE?

You may be wondering how RPE differs from heart rate and pace, right? Well, RPE is based on your own assessment. It’s how your workout feels to you. Heart rate and pace are objective measures, meaning these aren’t influenced by any other factors and are based on ‘fact’.

Your RPE can be influenced by a number of different things, from weather outside to your own body - for example, you might be recovering from an event, and therefore your RPE should be on the lower end of the scale to aid in this recovery process.

Should I Use Heart Rate Or RPE? What Actually Is The Difference?

There are different situations where you may want to use one or the other, or both. Typically, RPE can be more useful when taking into account factors like heat, your fatigue and any medications that may affect your heart rate.

Don’t get us wrong, we love RPE as a tool for your running, especially if you’re a beginner, but tracking your heart rate is still incredibly useful. It can be a bit more accurate in terms of data, as it’s based on your actual heart rate as opposed to how you feel, and it’s great for targeting specific pace.

Both are great tools to use when running, as setting yourself an intensity using RPE and then monitoring your heart rate can assure you that your body is working to the intensity you want - this is especially good if you’re training!

RPE FOR BEGINNER RUNNERS

When you first lace up and go on a couple of runs as a complete newbie, it can feel daunting. We’ve all been there. And the thought of tracking metrics, like heart rate, pace, RPE… it can feel a bit much. But the beauty of RPE is that it’s all down to you.

Think of the scale before heading out the door and the type of run you want to go on. If you’re looking for an easy, relaxed run to get into the swing of things, you know you’ll want to aim for the lower end of the scale, as this is where the lower intensities sit. If you’ve been running for a while now and want to up your game, try something a little more high intensity. RPE can help you get used to running and how your body adapts to this exercise and its differences.

It can be exciting to try and hit all the PBs and all the new distances when you first start running; seeing the numbers climb on your Strava can feel like a huge pat on the back. But that’s not always best - listening to your body and adapting to how you feel is what’ll help you improve. Running at a high intensity when your body is craving a slower, two to three on the RPE scale is how overtraining and injury can occur.

CAN I USE RPE FOR OTHER TYPES OF TRAINING?

Of course! We love a versatile workout tool. As mentioned above, ambassador Emma is a HYROX queen - her guide explores a 10-week HYROX running plan and mentions RPE and how you can use it in your workout. HYROX incorporates gym-style workouts with running, so it’s the best of both worlds, really.

Workouts like cross-training and strength training can use the RPE scale too, allowing you to assess how much effort you put in when you’re at the gym.

MISTAKES TO AVOID WHEN USING RPE

Mistakes - we’ve all been there. But don’t worry, it’s nothing to fret over. Here’s a few things to avoid when using RPE as part of your running routine.

• Don’t rely just on RPE. While it can help judge how you should run based on fatigue and weather conditions, you need to listen to your body wholly when it comes to nutrition, hydration and rest. If you’re feeling extremely dehydrated, don’t just take a sip of water and head out on a high intensity training session because you ‘don’t feel tired’. Looking after your overall health needs to work alongside so that you can make the best judgement
• If you’re constantly pushing yourself into the higher end of the scale, ignoring little niggles in your ankle, knee or other body parts, you need to slow it down. If you start to overtrain and ignore signs of injury or fatigue, sooner or later you might end up needing to take a break altogether. If you’re tired, do that recovery run - your body will thank you
• Misjudging effort can be a big one if you’re new. Try not to underestimate or overestimate your effort

THE RPE SCALE: A TOOL TO HELP SUCCESS

RPE is an incredibly useful tool for running, whether you’re a beginner or a pro. Being able to listen to your body and outside factors to determine your run’s intensity can take a while to get used to, but understanding the scale will become part of your run routine. From easy and relaxed to sweating and huge energy rushes after a sprint, take every run in your stride and help it shape your running journey.