RPE: rating effort during HYROX training

Which scale are you using?

RPE is not the name of one universal 1–10 scale. The original Borg RPE scale runs from 6 to 20. Borg CR10 and simpler 0–10 effort scales use different instructions and anchors. Do not compare a score of 8 across these systems as if it meant the same thing. The scale developer explains these distinctions in its scale FAQ.

For a simple 0–10 relative-effort scale, the CDC describes 0 as sitting-level effort and 10 as maximal effort. Its general physical-activity guidance places moderate effort around 5–6 and vigorous effort around 7–8. These are not HYROX^® race targets or a conversion to five heart-rate zones. CDC guidance.

Using effort in a mixed session

Use the same scale and instructions each time. Record the exercise, pace or load, and when you made the rating. A hard sled effort and a hard run can share an effort rating while making different demands on your muscles. Compare similar sessions before interpreting a change.

As a practical exercise, rate a familiar run before checking your watch, then compare the rating with pace and heart rate. If familiar work feels unusually hard, consider the conditions and recovery before changing the plan. A single score does not diagnose overtraining or guarantee protection from heat illness.

Strength RPE is a separate convention

On a repetitions-in-reserve RPE scale, 10 means no further repetition is estimated to be available, 9 means one and 8 means about two. That convention concerns a strength set, not a running interval. Zourdos and colleagues studied it in 29 novice and experienced squatters; it remains an estimate rather than an exact measurement of remaining capacity. Original study.

Questions

Is RPE the same as heart rate?

No. One is perceived effort and the other counts heartbeats. They can inform the same training decision without agreeing exactly.

Does RPE 8 always mean two repetitions left?

Only when you are using the repetitions-in-reserve strength convention. Check the instructions supplied with your workout.

What RPE should I target in HYROX^®?

There is no validated universal score for every lap and station. Practise pacing in training and account for the work still to come. For whole-session tracking, see rate of perceived exertion.

Sources: Borg scale FAQ · CDC measuring physical-activity intensity · Zourdos et al. repetitions-in-reserve RPE study