Many beginners—and even experienced athletes—often train “by feel.” This is especially useful if you don’t yet know your heart rate zones or haven’t determined your threshold pace.
It’s also important because, especially for novice runners, pace can vary greatly. Depending on fitness level, one person might easily talk while running at a certain speed, while another is already gasping for air. That’s why we focus on perceived effort rather than exact pace. For one athlete, “RPE 2” might mean light jogging; for another, it could be slow walking.
This is where the RPE scale comes into play—a simple tool to help you regulate training intensity effectively.
What is RPE?
RPE stands for Rate of Perceived Exertion. Rather than looking at data from your watch or heart rate monitor, you listen to your body:
How hard is your breathing? Can you still talk? How do your legs feel?
The scale runs from 1 to 10:
RPE 1 – Active Recovery
Very easy, like a relaxed walk. No noticeable exertion.
RPE 2–3 – Endurance
Easy jogging. You can talk comfortably.
RPE 4–5 – Tempo
Moderate effort. You can still speak but clearly notice you’re training.
RPE 6 – Threshold
Hard. Speaking is limited to short phrases. You’re at or near your threshold.
RPE 7 – VO2max
Very hard. Talking is difficult, you’re breathing heavily.
RPE 8 – Anaerobic Capacity
Extremely hard. Speaking is nearly impossible; full focus required.
RPE 9 – Sprint
All-out effort. Maximal exertion, at your absolute limit.
RPE 7 – Neuro (special case)
This refers to neuromuscular efforts like strides or acceleration runs. They feel fast but aren’t necessarily taxing in terms of exertion.
Why Is Training by Feel Worthwhile?
Individually adapted
Your body changes daily. Sleep, stress, or nutrition affect your performance. RPE naturally accounts for this.
No tech required
You don’t need a heart rate monitor or power meter—just yourself.
Safer for beginners
Beginners avoid overtraining by learning to listen to their body’s signals.
Versatile
Whether it’s easy base runs or hard intervals, RPE helps you find the right intensity.
Tip: How to Find Your RPE
Pay attention to your breathing, muscles, and overall feeling while running or cycling.
Regularly ask yourself: “Could I still speak?” or “How long could I keep this up?”
Combine RPE with other metrics like heart rate or pace to build better body awareness.
Training by feel isn’t unprofessional—in fact, it shows you’re learning to truly understand your body. And that’s one of the most important skills for healthy, sustainable training.