The RPE scale (Rate of Perceived Exertion) – also known as the Borg CR10 scale – is a tool for measuring subjectively perceived exertion during physical activity.
It ranges from 1 (very easy) to 10 (maximum effort) and helps you control and assess the intensity of your training.
RPE value | Description of exertion (feeling) |
1 | Rest/ no effort. This is like sitting or lying down. |
2 | Hardly any effort. Running feels like taking a walk. |
3 | Light effort. You’ve got a nice jogging pace that you can keep up for a long time without really pushing yourself. You could run at this pace for 2 hours without problems. |
4 | Light to moderate effort. Comfortable, brisk pace. You’re breathing a bit deeper but still feel fresh. |
5 | Moderate. A steady pace. You’re starting to sweat. You can have a conversation but your breathing gets faster. |
6 | Challenging. The pace is faster. Breathing is tough, you can only say a few broken words. |
7 | Very challenging. You’re on the edge or outside your comfort zone. Keeping the pace is only possible with effort. |
8 | Really challenging. Heavy effort. You can only focus on running. |
9 | Almost maximal. Maximum performance limit. You can only keep this pace or effort for a short time. |
10 | Maximal. All-out effort. You can’t keep up the pace and have to stop right away. |