RPE & Training Zones

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2007-03-07 8:21 AM

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Subject: RPE & Training Zones
I am fairly new to this sport and indeed to HR training, however I do have a question that id like some opinions on... So come on and give me your 2 pence worth...

The training programme that I am using from this site recommend an intensity level for each session. This intensity level is measured in RPE as such and ranges from RPE 1-9.

There are many articles on this site that refer to HR as Zones 1-5 and the training log also calculates the measure of your actual workout in this way too.

So my question is why are the plans not in zones 1-5 or indeed why are the graphs not in RPE and which should I follow...


Please help... I am getting confused as to what intensity I should be training at.

Thanks

Simon


2007-03-07 8:48 AM
in reply to: #714389

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Subject: RE: RPE & Training Zones

RPE and HR zones are measured differently because different individuals came up with the measurement systems. These are the standard scales in the field.

They can be correlated though and your question is common among new triathletes and people new to HR zone training. The chart below is from the Training Plan Terms and RPE/HR Zone Chart article and it makes comparing the 2 scales easy. Even if you're training with a HR monitor, it's useful to be able to identify what your RPE is.

Note: if you're new not only to triathlon, but to swimming/cycling/training/exercise in general don't get too worried about it. I started a few years ago coming "off the couch" and although I had my HR monitor and GPS speed and distance unit, I was getting huge benefits just from getting out there and doing it. For new folks, the most important thing is to just consistently get in a workout and feel like you're putting some effort into it.

 


RPE/HR Zone Chart

Z1 - Zone 1 or Recovery
Z2 - Zone 2 or Extensive endurance
Z3 - Zone 3 or Intensive endurance/muscular endurance
Z4 - Zone 4 or Sub-threshold
Z5a - Zone 5a or Threshold
Z5b- Zone 5b or Super-threshold
Z5c- Zone 5b or VO2 Max

 

RPE Zone HR ZoneDescription
0 Z1Complete Rest
1 Z1Very easy; light walking
2 Z1Very easy; light walking
3 Z1Very easy; walking
4 Z1Still easy, maybe starting to sweat
5 Z2Starting to work just a little and you can feel your HR rise
6 Z2 UpperWorking but sustainable, able to talk in full sentences
7 Z3Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8 Z4Olympic Distance Race Pace for MOP to FOP
9 Z510k effort – very hard
10 Z5+Z5+ = 5k effort and Z5++ = cannot hold effort for more than a minute or two. (almost maximal effort)

 

 

2007-03-07 9:02 AM
in reply to: #714389

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Subject: RE: RPE & Training Zones
And I will just add, some people prefer to just go 'by feel' - which would be the RPE chart.  Personally, I don't train by HRM which uses the 1-5 zones.  Why?  I guess it takes all the fun out of it.  It's a personal decision.  Although training by HRM and the 5 zones can offer a lot of improvement as you stay solidly in your designated zones and don't have to 'guess' what zone you are in.  But then on race day, due to a lot of non-training conditions coming together, it is very wise to know your RPE and to race via RPE as a lot of things can throw your HR zones out of the window during a race.
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