Empirical Cycling Podcast Ten Minute Tips #51: RPE, Workout Feedback, Adaptation, and Health Outcomes
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Mar 2, 2025 Dive into the fascinating world of Rate of Perceived Exertion (RPE) and learn how it shapes training insights. Explore the balance of homeostasis and allostasis in recovery, and why communication between athletes and coaches is crucial. Discover the impact of Heart Rate Variability on performance and stress management. The discussion also highlights the science of VO2 max and its relationship with training volume. Plus, uncover tips for winter training and the importance of hydration and nutrition on athletic performance!
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RPE Scale Origin
- Gunnar Borg developed the RPE scale based on a linear relationship between heart rate and workload in young men.
- This explains the 6-20 scale, where 10 times the perceived effort roughly equals heart rate.
CR10 and Non-Linearity
- The CR10 scale, unlike the original RPE, accounts for non-linear physiological responses like lactate and pain.
- It uses an exponential scale, reflecting how pain and lactate increase exponentially with intensity.
Calibrating RPE with Pain
- Calibrate your RPE by relating exertion to familiar pain experiences, like muscle injuries.
- This helps gauge effort consistently, especially during high-intensity intervals.