Instruction Manual

Joule 3.0 User Guide page 82
Chapter 14: Definition of Common Training Terms
Rating of Perceived Exertion (PE or RPE)
1. An individual’s rating of effort or intensity typically scored on a 1 to 10 scale where 1 is equal
to rest and 10 is equal to a maximal or all out effort. 2. An individual’s rating of effort or intensity
scored on a 6 to 20 scale, where 6 is equal to rest and meant to be equivalent of a resting heart
rate of 60 beats per minute and 20 is equal to a maximal effort or a heart rate of 200 beats per
minute.
Recovery Zone
1. An easy exercise intensity where there is minimal stress or strain on the body. 2. On a 1 to 10 rat-
ing of perceived exertion scale, the recovery zone corresponds to a 1 to 2 or “really easy” to “easy”.
3. On a 6 to 20 rating of perceived exertion scale, the recovery zone corresponds to a 6 to 10 or
“very very light” to “very light.” 4. An exercise intensity dependent solely on aerobic metabolism
of primarily fat. 5. An exercise intensity that can be held for an indefinite time frame.
Relative Intensity
1. The intensity represented as a percentage of some maximal or sub-maximal reference value. For
example, 300 watts would be 80% of VO2 max power or 100% of LT power.
1-10 RPE Scale
0 Rest
1 Really Easy
2 Easy
3 Moderate
4 Sort of Hard
5 Hard
6
7 Really Hard
8
9 Really, Really, Hard
10 Maximal: Just like my
hardest race
6-20 RPE Scale
6 Very very light
7
8
9 Very light
10
11 Fairly light
12
Somewhat hard
Hard
13
14
15
16
17 Very hard
18
19 Very very hard
20