Training session ratings of perceived exertion (RPE)
To determine training load based on the 10 point Borg Rating of Perceived Exertion (RPE) scale. This scale was initially designed to measure subjectively the effort of the workout. Foster and colleagues (2001) have found that using this scale training load can also be calculated without the use of a heart rate monitor.
| Rating | Description | Rating | Description |
| 0 | Rest | 6 | – |
| 1 | Very, very easy | 7 | Very hard |
| 2 | Easy | 8 | – |
| 3 | Moderate | 9 | Nearly maximal |
| 4 | Somewhat hard | 10 | Maximal |
| 5 | Hard |
This scale can be used if answered to the question „how was your workout?“ or „parts of your workout“. The rating number can then be used similarly with the training zone based method. For example, 10 times 1 minute maximal intervals (10 minutes) were followed by 30 minutes of technical drills in rowing boat. The athlete evaluates the interval part as „nearly maximal“ and drills as „easy“. The load of the training session will be as follows 9 x 10 + 30 x 2 = 150.
The advantage of this method is that training load can be used in various athletic disciplines and training types (technical, strength, power, max speed etc.). The important point here is that athlete evaluates the „difficulty“ of the training that helps coach to mismatch his/her own thinks about the training load.
Reference: Foster C et al. 2001. A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15; 109-115.