Mastering RPE: Fitness Zombie’s Guide to Perceived Effort

Alright, Fitness Zombies! Time to put down the heart rate monitors, step away from the tech, and rely on something even more powerful—your gut instinct! We’re talking about Rate of Perceived Effort (RPE), the old-school, no-frills way to measure how hard you’re working. Forget batteries and apps; with RPE, you listen to your zombie body and push yourself to new limits. This guide will teach you how to use RPE to master your workouts without any fancy gadgets.

And if you’re following workouts on iFIT, you’re in luck—RPE is commonly used by all of their trainers, helping you to stay in tune with your effort levels during your sessions.

What is RPE?

Rate of Perceived Effort (RPE) is all about trusting your inner Fitness Zombie. It’s a scale that lets you gauge how hard you’re working based on how you feel. It measures the effort through your breath, muscles, and overall zombie stamina. RPE doesn’t need any tech—it’s all about you and your ability to assess how much you’re giving during your workout.

There are two main scales: Borg’s 6 to 20 scale and a simpler 1 to 10 scale. For us Fitness Zombies, the 1 to 10 scale might feel more natural, but we’ll touch on both!

RPE Scales for the Undead:

Borg’s 6–20 Scale:

• 6: No effort, lounging in your coffin
• 7–8: Very, very light, like a lazy shuffle
• 9–10: Very light, an easy undead stroll
• 11–12: Fairly light, your casual zombie walk through the graveyard
• 13–14: Somewhat hard, now you’re getting into it
• 15–16: Hard, heart’s thumping, muscles burning
• 17–18: Very hard, breathing heavy, nearly losing that undead composure
• 19–20: Max effort, sprinting after fresh brains with all you’ve got

Simplified 1–10 RPE Scale:

• 1: Resting, recharging in the crypt
• 2–3: Very light, just creeping along
• 4–5: Light, moving at a comfortable zombie pace
• 6–7: Moderate, starting to sweat, your undead body feels the effort
• 8–9: Hard, the chase is on—things are getting serious
• 10: Maximum effort, you’re all-in, sprinting, no turning back!

How RPE Relates to Heart Rate Zones (Zombie-Style):

RPE is your instinctual guide, but if you’re into numbers, it lines up with your heart rate zones. Here’s how they match:

• RPE 1-2 (Zone 1): Easy recovery—think a gentle zombie shuffle.
• RPE 3-4 (Zone 2): Light effort, cruising through the graveyard, perfect for endurance.
• RPE 5-6 (Zone 3): Moderate effort, like hunting with intent—you’re moving fast, but still in control.
• RPE 7-8 (Zone 4): Hard effort, you’re chasing those goals like a ravenous zombie!
• RPE 9-10 (Zone 5): Maximum effort—sprint for survival or take down your target.

Why Use RPE?

1. No Tech, No Problem: You don’t need a heart rate monitor to tell you how hard you’re working. RPE is pure instinct, baby!
2. Zombie-Style Adaptability: Every day’s a little different in the undead world. Whether you’re feeling sluggish or full of energy, RPE adjusts to your current state.
3. Mind-Body Connection: The more you use RPE, the more you tune into how your zombie body feels—making you a stronger, smarter Fitness Zombie.
4. Works for Every Zombie: Whether you’re just rising from the grave or you’ve been shuffling for centuries, RPE is your guide for pushing through the ranks.
5. Used in iFIT Workouts: If you follow iFIT workouts, you’ve probably heard their trainers mention RPE. It’s the backbone of many of their workout plans and a key tool for pacing yourself during their sessions.

How to Use RPE in Your Training (Zombie Edition):

You can apply RPE to every type of training, from cardio to strength work. Here’s how the undead can get it done:

• Endurance Training (RPE 3-5): Long, steady workouts where you’re cruising at a pace you can maintain. Perfect for zombie endurance.
• Interval Training (RPE 7-9): When you’ve gotta push hard for those short bursts, get into RPE 7-9 territory. These are the efforts that make you hungry for more.
• Recovery (RPE 1-2): Keep it slow, chill, and easy—RPE 1-2 is where you recharge in your crypt.

RPE in Strength Training: Even Zombies Need Gains

RPE isn’t just for running. You can use it to judge your effort in strength training, too:

• RPE 6-7: You could do more, but you’re keeping it light.
• RPE 8-9: Now you’re working! This is where you start building muscle and pushing yourself.
• RPE 10: You’re giving it all—muscles are shaking, form is solid, and you’re maxing out.

Listen to Your Zombie Body: Trust the RPE

RPE is all about tuning into that inner undead voice. Whether you’re doing a casual walk or sprinting for your life, RPE helps you feel what’s happening in your body. Trust it, use it, and you’ll know when to ease off or push harder. No gadgets needed—just instinct.

Closing Thoughts: Why Every Fitness Zombie Needs RPE

So, Fitness Zombies, here’s the deal: RPE is your guide to the apocalypse—or at least your workouts! It’s simple, effective, and tech-free. When your heart rate monitor runs out of juice or you just want to listen to your body, RPE is the way to go. From long endurance slogs to all-out sprints, RPE will help you dominate your fitness game like a true undead warrior.

And if you’re rocking iFIT workouts, remember that all of their trainers use RPE to guide you through their sessions. You’ll hear it mentioned in warm-ups, intervals, and cool-downs—so it’s worth mastering to maximize every workout.

Don’t let the living have all the fun—feel your way to stronger, better, and faster workouts. Trust your body. Trust RPE. You’ve got this!