Rate of perceived exertion: recording training load

A rating needs context

Record which scale you use and whether you are rating a set, an interval or the entire session. The original Borg 6–20 scale, CR10 and a strength scale based on repetitions in reserve are not interchangeable. See the RPE overview and the scale developer’s explanation.

Session RPE is an estimate of internal training load: how the session affected you. Distance, repetitions and lifted weight describe external work. Neither replaces the other. Two workouts with the same duration can feel different, while two equally demanding sessions can involve very different movements.

Calculating session load

A commonly used method multiplies a whole-session effort score by duration in minutes. For example, 60 minutes at session RPE 7 gives 420 arbitrary units. This is a bookkeeping example, not a target or a calorie estimate. The Foster study evaluated the method during cycling and basketball, not HYROX^®.

Take the rating after the session, using a consistent delay and a consistent definition of session duration. Research protocols often collect it about 30 minutes later to reduce the influence of the final exercise. A study in boxers examined measurement timing; it does not establish a mandatory waiting period for every athlete.

What a weekly total can tell you

Compare your totals with your own recent training, alongside session type, performance and recovery. A rising total may mean longer sessions, harder perceived work, or both. It does not identify which movement caused fatigue, measure tissue stress or diagnose an injury.

For HYROX^® preparation, keep running and station details alongside the score. Do not chase a supposedly standard weekly target of 1,500–3,000 units: an appropriate workload depends on the athlete, the scale and the programme. See training load.

Questions

Is session RPE the average of my set ratings?

Not in the usual method. It is your assessment of the whole session; keep individual set ratings separately if useful.

Does a higher total mean better training?

No. The total describes perceived load, not training quality or guaranteed adaptation. Recovery and the purpose of the session still matter.

Can I compare my total with another athlete’s?

Use caution. Scale instructions, timing, duration definitions and personal responses can differ. Consistent comparisons within your own log are easier to interpret.