RATE OF PERCEIVED ENERGY CALCULATIONS

Exertion Calculations

Rate of Perceived Exertion: Cardio

Cardio drills will be determined by your rate of perceived exertion, or how hard you feel as though your body is working. This scale is based on the physical sensations such as increased heart rate, breathing rate, sweating, and muscle fatigue. Although subjective, it provides a fairly good estimate for the actual exertion during exercise. You’ll always know the intensity you should be taking each cardio drill based on the guidelines below:

20% energy = no exertions

30% energy = very light

40% energy = light

50% energy = somewhat moderate

60% energy = moderate

70% energy = somewhat hard

80% energy = hard

90% energy = very hard

100% energy = extremely hard, you can’t continue

Rate of Perceived Exertion: Strength

If you’re new to strength training, it may take you a few weeks to truly understand your RPE for lifting for the prescribed set and rep durations.

Spoiler Alert: This requires a bit of work (and math…) but will take out the guesswork from your strength drills.

Aim to complete each set with near perfect reps while working towards fatigue, without reaching failure.

· If you’re able to complete all sets and lifts without fatigue you’re lifting too light. In other words, no struggle.

· If you’re unable to complete all sets and lifts with proper form you’re lifting too heavy. In other words, too much struggle.

· Ideally, you’re eking out the last few reps of each set between fatigue and failure.

That is your starting point. Once you’re able to
complete all sets and reps, increase your weights by 20-30%.