How to Use RPE in CrossFit
January 10, 2023 | Words by Gabe Yanez
We are excited to announce that NCFIT will now be using the Rate of Perceived Exertion (RPE) Scale for every strength and workout portion of the new NCFIT Workout.
RPE is a way to measure the intensity of your workouts based on your own perception of how hard you’re working. It’s represented on a scale of 1 to 10, with 1 being very easy and 10 being very hard. Each number on the scale corresponds to a percentage of your maximum effort. For example, an RPE of 5 would be around 50% of your max.
Using RPE in your training can be helpful for a bunch of reasons!
It helps you gauge the intensity of your workouts, especially if you’re trying to train at a specific intensity level like easy, moderate, or hard.
It helps you track your progress; as you get fitter, you should be able to do workouts that feel harder (higher RPE) with less effort.
It can help prevent overtraining or burnout by making sure you’re not consistently working out at a high intensity (RPE 8 or above).
RPE can be applied to both workouts and strength training, with specific RPE values assigned to guide your performance. For example, if a workout is assigned an RPE of 7, it should feel like around 70% of your total perceived exertion. And if a strength training exercise is assigned an RPE of 9, it should feel like around 90% of your total perceived exertion.
Keep in mind that RPE is relative to every person.
This means that different people might use different weights or paces but have the same RPE for the same workout or lift. Jason Khalipa’s RPE 9, for example, is very different from your grandma’s RPE 9, but both athletes should be able to consider what RPE 9 means to them.
Lastly, you should always listen to your body and do what you think is best for you rather than strictly following the RPE values assigned. So, if a workout calls for RPE 9 but you feel RPE 2 for the day (maybe after a little too much partying the night before), you can always make the decision to lower the RPE to meet your fitness goals for that day.
We hope that using RPE will help you get the most out of your workouts and ensure that you are training at the right intensity level for your goals. Happy training!
