RPE

FTP/RPE MAPPING WORKSHEET

The Sufferfest videos tell you how hard to go based on something called 'Recommended Perceived Exertion (RPE)'. This is a universal measure (that doesnt require any fancy gadgets) of how uncomfortable you are on a scale from 1 to 10 (with 1 being no effort at all and 10 in a complete world of pain as, say, during a flat-out 15 second sprint). Although you can manage your effort according to RPE based on nothing more than how you feel, you can get more specific when you can relate RPE to your Functional Threshold Power or Heart Rate Zones. If you know your FTP or Heart Rate Threshold, then you can use the table at right to map it against the various zones. The table is based on the work of Andrew Coggan, an expert in power and HR zones. By completing it, you'll know exactly how hard you should be working when the video specifies what RPE you should be at. You may also want to write these numbers down on a large piece of paper and put them on your wall near your turbo trainer, or on a very small piece of paper and tape it to your stem. That way, youll never be wondering what your output should be when youre supposed to be in, say, PZ5. If you don't know your FTP, then give our Rubber Glove video a try. It will take you through an entire FTP test, with all the instructions you need to capture and calculate your FTP. Rubber Glove, as well as all of our videos, is available at http://www.TheSufferfest.com/video-sufferfests

ZONE

EFFORT TYPE
ACTIVE RECOVERY

(PERCEIVED EXERTION)

POWER ZONE
(PZ)

HEART ZONE
(HRZ)

HOW DOES IT FEEL?

Easy spinning Light pedal pressure Minimal sensation of leg effort/fatigue Used for active recovery after strenuous training days All day pace or classic long slow distance (LSD) training

1 2 3 4 5 6 7

<2

<55% of FTP
Your power range:

<68% of FTP
Your HR range:

ENDURANCE

3-4

56-75% of FTP
Your power range:

69-83% of FTP
Your HR range:

Sensation of leg effort/fatigue generally low Concentration generally required to maintain effort Breathing is more regular than at level 1

'Spirited' group ride or briskly moving paceline TEMPO

5-6

76-90% of FTP
Your power range:

84-94% of FTP
Your HR range:

More frequent/greater sensation of leg effort/fatigue than at level 2 Requires concentration to maintain, especially at upper end of range Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting but not as difficult as at level 4 Hey. This hurts. A lot. Just below to just above TT effort Continuous sensation of moderate or even greater leg effort/fatigue Continuous conversation difficult at best Effort sufficiently high that sustained exercise at this level is mentally very taxing Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered

LACTATE THRESHOLD

7- 8

91-105% of FTP

95-105% of FTP (May not be achieved in initial phases of efforts)

Your HR range:

Your power range:

VO2 MAX

8 -9

106-120% of FTP

Your power range:

Above level 4, your HR wont go up at the same levels as previously. Its best to rely on RPE from this level onwards.

My goodness make it stop. Please. Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best Should generally be attempted only when adequately recovered from prior training - consecutive days of level 5 work not necessarily desirable even if possible At this level, the average heart rate may not be relevant due to slowness of heart rate response and/or ceiling imposed by maximum heart rate

ANAEROBIC CAPACITY

10

121%
Your power range:

N/A

Youd rather rip out your toenails than go through this Short (30 s to 3 min), high intensity intervals designed to increase anaerobic capacity Heart rate not useful as guide to intensity due to non-steady-state nature of effort Severe sensation of leg effort/fatigue, and conversation impossible

Very short, very high intensity efforts (e.g., jumps, standing starts, NEUROMUSCULAR POWER (MAXIMAL) N/A N/A short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems
Your power range:

Your FTP is: