So, why RPE?
Rate of Perceived Exertion was coined by scientist Gunnar Borg from Sweden during the 60s that helped researchers understand what subjects were feeling as they did physical tasks for studies.
Originally a 6-20 scale (1-6 being so easy, why bother measuring), has been modified over the years to a simple 1-10 scale.
The reason we have adapted it is that I have heard many athletes push it to the absolute limit every time they come in.
“Very CrossFit. Much Wow.”
But, this has also lead to athletes thinking that if they don’t PR every time, did you even CrossFit? This leads to a cycle of pushing so hard that injuries start creeping up, overtraining side effects occur, and their fitness journey gets much harder.
“Very not CrossFit. Very not much wow.”
The goal of our group classes are to make our athletes more resilient to the challenges of life, build confidence in their bodies, and make people as capable as possible.
If you move external load, move in full ranges of motion, and get out of breath in some capacity each day, you are moving the needle forward.
RPE is a way for us to tell you in short hand (because y’all know I can type forever) the effort that should be given in a specific workout.
When we put RPE# this is what we mean:
1- You’re feeling pretty much at rest.
2- Comfortable but you know you’re not sitting still.
3- You’re moving but can easily hold a deep conversation about life and the mysteries of the universe.
4- Your thoughts become more focused on what you are doing and you are starting to feel a sweat coming on.
5- Exercise territory. You are thinking about movement, starting to sweat, but could still laugh and respond to questions.
6- The exercise begins to feel challenging, but you can still think about your day and your breath is within control.
7- Things are hard now. You can still say yes or no to coach and ask a quick questions. You are sweating, breathing heavy but your breaks are within your control.
8- Your brain now only focuses on form, rep counts, and you are aware of the clock. Muscle fatigue creeps in towards the end of the set or exercise.
9- Very Sweaty. You can are hyper aware of the time. You may get close to failure but always keep a rep or two in reserve. You want this to be over soon.
10- You pretty much are just thinking about time. You don’t even acknowledge the drool that has somehow found a way out of your mouth. Your lungs are on fire. The intended muscles have given everything they have. You question why you do this but after you remember why you do.
Remember that these are all gonna be relative to you and that’s the beauty of it.
Percentages are relative BUT if you are having a bad day where you slept 3 hours, your dog pooped in you car, and your friend spoiled the ending of the show you were watching, maybe don’t hit those.
Instead, follow the RPE and just slowly build till you find what feels like a 7 for that day. Who cares about the reps we need to hit. You’re here taking care of yourself and that’s what matters. Give your 7 and you will have moved the needle in the direction you want.