What Is RPE? How San Diego Athletes Can Use Rate of Perceived Exertion to Train Smarter and Rehab Faster
What Is RPE?
Rate of Perceived Exertion (RPE) is a 1–10 scale used to measure how hard an exercise feels, helping athletes regulate intensity during training and rehabilitation.
RPE (Rate of Perceived Exertion) is one of the most effective tools athletes can use to train intelligently, avoid injury, and return to sport safely after rehab.
If you’ve ever heard a coach or physical therapist say, “That should feel like an RPE 7,” and wondered what that actually means, you’re not alone.
At Athletic Edge Physical Therapy in San Diego, we use RPE daily with runners, CrossFit athletes, and active adults in Sorrento Valley, Carmel Valley, and La Jolla to guide strength training, conditioning, and sports rehab.
RPE Scale Explained
RPE 1 – Resting, no effort
RPE 2–3 – Very light effort
RPE 4 – Easy to moderate
RPE 5–6 – Moderate, sustainable effort
RPE 7–8 – Hard but controlled
RPE 9 – Very hard, near max
RPE 10 – Maximal effort, cannot continue
RPE is commonly used in:
Endurance training (running, cycling, swimming)
Strength training and CrossFit
Sports performance programs
Physical therapy and injury rehabilitation
Why RPE Matters for Athletes in San Diego
San Diego athletes often train year-round — which makes managing intensity critical.
1. RPE Personalizes Training
Your effort level changes based on sleep, stress, nutrition, heat, and recovery. RPE allows training to adapt to your body on any given day.
2. RPE Reduces Injury Risk
Many overuse injuries we treat in runners and CrossFit athletes stem from excessive intensity. RPE helps keep easy days easy and hard days productive.
3. RPE Tracks Fitness Progress
As your fitness improves, the same workout will feel easier at the same RPE — a clear sign of progress without needing complex data.
4. RPE Improves Rehab Outcomes
In sports physical therapy, RPE helps us load healing tissue safely while still building strength and resilience.
How to Use RPE for Different Training Goals
RPE for Cardiovascular & Endurance Training
RPE 5–6
Long runs
Steady-state cycling
Aerobic base training
Conversational pace
RPE 7–8
Tempo runs
Interval training
Threshold work
RPE 9–10
Sprints
Short HIIT efforts
Race finishes
RPE for Strength Training & CrossFit
RPE 6–7
Technique work
Hypertrophy training
Light-moderate loads
RPE 7–8
Strength building
~2–3 reps left in reserve
Ideal for consistent progress
RPE 9–10
Max lifts
Peaking phases
Used sparingly
RPE in Physical Therapy & Sports Rehab
RPE 3–4
Early rehab
Mobility and activation
Pain-free movement
RPE 5–6
Mid-stage rehab
Strength rebuilding
Controlled loading
RPE 7–8
Advanced rehab
Plyometrics, sprinting
Return-to-sport preparation
RPE for Weight Loss & General Fitness
RPE 6–7
Longer cardio sessions
Brisk walking, running, cycling
RPE 8
High-intensity intervals
Efficient calorie burn
Requires adequate recovery
RPE Ranges by Goal
Endurance training: RPE 5–8
Strength training: RPE 7–9
Rehabilitation: RPE 3–6
Fat loss: RPE 6–8
Using RPE ensures you’re training hard enough to improve — without overtraining or delaying recovery.
Why We Use RPE at Athletic Edge Physical Therapy
At Athletic Edge Physical Therapy in San Diego, we specialize in sports physical therapy and performance training for runners, CrossFit athletes, and active adults.
RPE allows us to:
Bridge rehab and performance
Progress athletes safely
Reduce reinjury risk
Build long-term durability
Whether you’re rehabbing an injury or pushing performance, RPE keeps training intentional and sustainable.
Sports Physical Therapy for Athletes in San Diego
If you’re an athlete in San Diego, Sorrento Valley, Carmel Valley, or La Jolla dealing with pain, injury, or performance plateaus, working with a sports-focused physical therapist can help you train smarter and recover faster.
At Athletic Edge Physical Therapy, we help athletes:
Return to sport safely
Build strength and capacity
Improve running and lifting mechanics
Train with confidence year-round
Ready to move better and train smarter?
Schedule your evaluation today and work with a sports physical therapist who understands athletes.
