Rate of Perceived Exertion

Many of the Weekly Workouts require using RPE (rate of perceived exertion). Here Dr.Lindsay of Hot Mama Health and Fitness explain exactly what RPE means.

I do most of my workouts using RPE (rate of perceived exertion) versus heart rate (HR). Most of my Hot Mamas, including myself, don’t own a HR monitor and I find RPE to be the most useful measurement to assess how “hard” we’re working. So, when I talk about working at a “7” in some of the workouts posted, you’ll know what I’m talking about by using this guide.


On a scale of 1 – 10, rate how “hard” do you feel like you’re working:

1- at home in bed, sleeping




5- light – medium effort, just breaking a sweat

6 – can have a conversation with someone, short sentences

7 – can string together about 3-5 words of conversation

8 – can answer with “yes/no”

9 – no talking, working

10 – maximum effort (baaaaaaarf)

I never, ever ask my Hot Mamas in bootcamp to go to a 10, I don’t like throw up, but I do regularly ask them to work at a “9”. They quite enjoy it……… (we’ll just let that go – Editor)

– See more at: http://www.victoriamom.ca/rate-perceived-exertion#sthash.FheHcPSC.dpuf