Rate of Perceived Exertion (RPE) is a valuable tool originally developed in exercise science to measure the intensity of exercise based on individual feelings of effort. While traditional percentage-based programs are effective, they often overlook daily physiological and psychological fluctuations. RPE has been adapted for use in various training regimes, including the dynamic and varied workouts involved in CrossFit. This approach offers a tailored method that respects the body’s daily variations in performance and recovery needs, moving away from strictly percentage-based work.
Rate of Perceived Exertion (RPE) gauges how hard you feel your body is working during exercise. This is a self-reported scale that varies for every person. Typically this scale runs from 1 to 10, where:
In CrossFit, adapting the RPE scale to include descriptions specific to common workout elements (like weightlifting, sprinting, or bodyweight exercises) can help athletes more accurately assess their effort levels.
RPE empowers athletes to tailor each workout to their current physical state, which can fluctuate daily due to factors like sleep, nutrition, and stress. This personalization helps in maximizing training effectiveness without the risk of undertraining or overtraining. For instance, an athlete focusing on endurance could adjust their workout to maintain a consistent RPE of 4-5 over longer sessions, whereas strength-focused athletes might target shorter bursts at an RPE of 9-10.
By allowing athletes to adjust their workout intensity based on how they feel on a given day, RPE can help prevent the common pitfall of overtraining. This is especially crucial in a demanding sport like CrossFit, where the risk of injury from excessive training is significant. For example, using RPE, an effort of 90% of a one-rep max for a lift can be self-regulated to accommodate the athlete’s external factors from their daily lives.
While CrossFit often focuses on measurable outcomes like faster times or heavier lifts, RPE offers a qualitative measure of progress. Athletes can track how a certain weight or workout feels over time, providing insight into improvements in fitness and strength that aren't always visible through numbers alone. Taking 20 mins to run a PR 5K versus taking 20 mins to run a 7-8 effort level RPE is one such measure of progress.
Integrating RPE into your CrossFit training regimen can be straightforward:
Incorporating Rate of Perceived Exertion into your CrossFit training can significantly enhance the personalization and safety of your workouts. By tuning into your body and adjusting your effort based on how you feel each day, you can optimize your training effectiveness and enjoy a more balanced, sustainable fitness journey.
If you’re ready to join a group of like-minded individuals who want to see you become the best version of yourself, then come check us out at CrossFit Fringe. Start from wherever you are, and let our expert team of coaches guide you on your journey to a fitter, healthier, and happier you.