INTENSITY TRACKING - RATINGS OF PERCEIVED EXERTION (RPE)

To determine the intensity of your exercise session, download and print this RPE scale.

RPE SCALE

To use the RPE Scale, when you are undertaking exercise, you simply ask yourself “how hard does this exercise feel to me” based on the RPE and using the numbers.

If the exercise feels too easy, you exercise a little harder to increase the number. If the exercise feels too difficult, you can ease off the exercise to bring the number down.

As you can see this is a simple way to determine and track how much you are exerting yourself during exercise without using technology and heart rates.

For optimal results you want to ensure you are exercising for a set time at an RPE of 11 (Light - minimal sweating - 60%) to 15 (hard - increased sweating, able to push and still maintain proper form - 80%).

As you stay consistent with exercise you will find you are doing more exercise to stay in that 13-15 range.