RPE Calculator

RPE stands for Rating of Perceived Exertion. It is a scale developed by Gunnar Borg that measures how hard you feel your body is working during physical activity. The Borg RPE scale runs from 6 to 20, where 6 means no exertion and 20 means maximum effort.

The Borg RPE scale starts at 6 because it was designed to roughly correspond to heart rate when multiplied by 10. A resting heart rate of about 60 BPM gives an RPE of 6, and a maximum heart rate of about 200 BPM gives an RPE of 20.

Dividing heart rate by 10 provides a quick estimate of RPE on the Borg scale. However, actual perceived exertion can vary based on fitness level, hydration, temperature, and psychological factors. The heart rate method works best as a general guideline rather than a precise measurement.

For moderate-intensity exercise, aim for an RPE of 12 to 14 (somewhat hard). For vigorous exercise, target 15 to 17 (hard to very hard). Recovery workouts should feel 9 to 11 (very light to light). Always listen to your body and adjust intensity accordingly.