User Manual
Joule 2.0 User Guide page 80
Joule 2.0 User Guide page 81
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
Chapter 14: Definition of Common Training Terms
Strain or Response
1. An indirect measure of the exercise intensity such as the cardiovascular (i.e., heart rate), meta-
bolic, or psychological response to a given power output. 2. A measure of the total training load
or work done that is based on a person’s response to a workout or bout of exercise rather than on
the actual work. 3. An index of the effect a given pattern or distribution of power output or stress
has on a given individual that is analogous to a wind chill factor or heat index. 4. A composite
representation of the difficulty of a ride or workout that is based on indirect measures of exercise
intensity rather than direct measures of exercise intensity. 5. A composite representation of the
exercise intensity based on a manipulation of the actual or direct measure of power.
Stress or Stimulus
1. A direct measure of the exercise intensity such as the power output.
2. The total amount of work done in Kjoules calculated from direct measures of power output.
Stress to Strain Index
1. The ratio between the actual work done calculated from direct measures of power and the
work done calculated from perceived exertion. Theoretically, if an index of 1.0 indicates that a
rider’s perception of effort matches what actually happens. An index below 1.0 indicates that the
rider feels the effort was easier than what actually happened. Finally, an index above 1.0 indicates
that the rider feels the effort was harder than what actually happened. The index allows us to
relate the actual stress to an athlete’s strain. That is, it allows us to better understand how a given
amount of work affects the rider. If the index is below 1.0, there is a minimal effect while above 1.0
there is a strong effect.
Supra-Max Zone
1. A very short, all out effort that exceeds the power output associated with VO2 max or a person’s
max zone. 2. An exercise intensity that is almost entirely dependent on the anaerobic metabolism
of stored ATP, Phosphagens, and carbohydrates. 3. An all out effort lasting 1 second to 2 minutes.
Torque
1. A force applied through a turning axis at a point some distance away from that axis. 2. A turning
or twisting force. 3. Force x Distance. 4. Power divided by angular velocity.