How to get started

There are two ways to use rpe. The simpler one is to estimate your effort level on a scale of 1 to 10 (1 being easy and 10 being maximum effort). The Borg scale, which goes from 6 to 20, is slightly trickier. It offers the advantage of combining rpe with other metrics, since adding a 0 to your level of effort should provide a rough estimate of your heart rate. But effort is subjective, and knowing where you are on the scale takes a little more practice.

As a first step, Central Toronto Athletics Club ( ctac) head coach David Christiani recommends setting a benchmark by running a 3k time trial. This should establish your 8/10 (8 out of 10) effort and get you used to the feeling of a hard workout. This test should be repeated at regular monthly intervals, using a watch to track your progress.