Rating of Perceived Exertion, or RPE, is one way of measuring the intensity of a workout. If you do not use a heart rate monitor, then it is the method to determine what intensity zone you are in, and where you need to be.
The Borg Rating of Perceived Exertion is a 1 to 20 scale; for our purposes, we will focus on the 6 to 20 range. The range was developed because it represents about 10% of the heart rate experienced by a moderately fit 20-something person. In other words, 6 = 60 bpm, or roughly a resting heart rate (no exertion), and 20 = 200 bpm, or maximum heart rate.
|RPE #||Breathing||Training Zone|
|10||Notice breathing deeper, but still comfortable. Conversations possible||2|
|13||Aware of breathing harder; more difficult to hold conversation||3|
|15||Starting to breathe hard & getting uncomfortable||4|
|17||Deep and forceful breathing, uncomfortable, don't want to talk||5|