Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, we will receive an affiliate commission from the vendor at no extra cost to you. These business relationships allow us to keep bringing you great EatMoveHack content. All opinions remain our own.
If you’re an endurance athlete, you’ve likely heard about Zone 2 heart rate training — a popular method for building endurance through low-intensity efforts. While this approach is effective, there’s another powerful tool you can use to improve your performance: perceived exertion training.
In this article, we’ll explore how you can use perceived exertion to guide your training and progress as an endurance athlete, providing you with flexibility and helping you listen to your body more intuitively.
What Is Perceived Exertion Training?
Perceived exertion refers to how hard you feel your body is working during physical activity. Instead of relying on external measurements like heart rate, this method is based entirely on your personal perception of how challenging the workout feels. You might recognize this approach as the Rate of Perceived Exertion (RPE) scale, which typically ranges from 1 to 10, with 1 being no effort and 10 being maximal effort.
This intuitive scale lets you tune in to how your body feels during a workout rather than being locked into specific metrics. For example, a moderate run might feel like a 5 or 6 on the RPE scale, where you’re able to maintain a conversation but feel your breath becoming slightly heavier.
Why Perceived Exertion Training Can Be Just as Effective as Zone 2 Training
Zone 2 heart rate training focuses on maintaining a specific heart rate zone (usually 60-70% of your maximum heart rate) for an extended period to improve aerobic capacity.
While useful, heart rate zones can fluctuate based on factors like heat, dehydration, or stress, making them less reliable in certain situations.
That’s where perceived exertion comes in. Here’s why it’s an excellent alternative:
– Adaptability to Day-to-Day Variations: Your body’s perceived effort is influenced by more than just physical exertion; it accounts for sleep, stress, hydration, and recovery levels. Using perceived exertion allows you to adjust your training intensity based on how your body feels on any given day.
– No Equipment Needed: You don’t need a heart rate monitor or other gadgets—just listen to your body. This simplicity makes it accessible to athletes at any level.
– Real-Time Adjustments: With heart rate training, there’s often a delay in the response, especially at the start of workouts. Perceived exertion offers an immediate gauge of your effort, allowing for quicker adjustments if you’re pushing too hard or not hard enough.
How to Train Using Perceived Exertion
If you’re ready to give perceived exertion a try, here’s how to implement it in your endurance training:
1. Learn the RPE Scale
Before diving in, it’s essential to familiarize yourself with the RPE scale. Here’s a quick breakdown:
– 1-2: Very light effort (walking, recovery pace)
– 3-4: Light effort (easy jog, conversational pace)
– 5-6: Moderate effort (steady state, slightly challenging)
– 7-8: Hard effort (tempo runs, race pace)
– 9-10: Very hard to maximal effort (sprints, interval training)
For most endurance work, like long runs or bike rides, aim for an RPE between 3 and 6, which correlates well with traditional Zone 2 training.
2. Apply RPE to Different Workouts
To progress your endurance training, vary your workouts and apply the RPE scale accordingly:
– Base Endurance Training (RPE 3-4): For building aerobic capacity, perform steady-state workouts at a light to moderate effort. These sessions should feel easy enough to maintain for long periods but require consistent focus.
– Tempo Runs or Intervals (RPE 7-8): Use perceived exertion to guide more challenging sessions like threshold runs or intervals. Here, you should feel your breathing become harder, but you’re still in control.
– Recovery Sessions (RPE 1-2): It’s crucial to include low-effort days where you keep your perceived exertion very light, allowing for proper recovery.
3. Track Your Progress
Even though perceived exertion is a subjective measurement, you can still track your progress. Keep a training journal where you record your workouts and your RPE for each session. Over time, you’ll likely notice that what once felt like a 6 on the scale now feels like a 4—an indicator that your endurance is improving!
Combining Perceived Exertion Training with Heart Rate Data
It’s important to note that you don’t have to abandon heart rate training entirely. In fact, combining perceived exertion with heart rate data can give you a clearer picture of your training progress. For example, if your heart rate is higher than usual but the perceived effort feels manageable, it might signal fatigue or dehydration. Conversely, if your heart rate is lower than expected for a high RPE, you may be well-rested and ready to push your limits.
Final Thoughts: Trust Your Body
The beauty of perceived exertion training is that it allows you to develop a stronger connection with your body. By tuning into how you feel rather than relying solely on heart rate zones, you can push your limits while ensuring you’re not overtraining.
Incorporating perceived exertion into your endurance training not only adds flexibility but also empowers you to become a more intuitive athlete. Remember, the most successful endurance athletes are those who learn to trust their bodies and adapt as needed.
So next time you hit the road or trail, try leaving your heart rate monitor at home and see where your body takes you. The results might just surprise you!