Rate Of Perceived Exertion (RPE)

Assessment Protocol Using: RPE
(Recommended for the “Enthusiast” who chooses to ride based on how they feel during sub maximal efforts. This approach is recommended for beginners or recreational riders).

Use two climbs of 10 minutes (around 4%, with 75 RPM’s or more). The first effort should be at an RPE of 3 to 5. After 5’, repeat the climb with 75 RPM’s or more, and a RPE of 5 to 7. Record the heart rate during the last 3’ of each effort. These should be at least 10 beats a part - if not then you went too hard the 1st effort, or too easy the second effort. You could also be completely out of shape - in which case you really need this program!

If you live in only flat terrain, use 85 RPM’s or more, and use RPE of 3 to 4 for first 10’ effort. 2nd 10’ effort at RPE of 5 to 7, same RPM’s.

RPE Scale of “1” to “10”

Scale	Strength
0	Nothing at all
0.5	Very, very weak
1	Very Weak
2	Weak
3	Moderate
4	Somewhat strong
5	Strong
6
7	Very strong
8
9	Very, very strong.
10	Maximal

Do you have questions? Just ask on the “Ask Max A Question” page.