RPE Daniels Pace Effort Description Time you Training Zone

Pace Letter can spend

1 None Watching TV
2 Walking All Day
3 Jog Jg Easy Comfortable, breathing Many
30-45% a little, maybe light Hours
sweat after a while
4 Endurance E Light Feels good, sweating a A Few Mitochondrial
45-55% bit, carry on Hours & Capillary
conversation without a Development
lot of effort
5 Marathon M A Little Hard Not as comfortable, A Couple Confidence
55-65% sweating, can still talk Hours & Mito/Cap
relatively easily Building
6 Tempo T Comfortably Can still talk but dont 60 Min Eliminating
Hard really want to, regular lactic acid as it
65-79% breathing, sweating builds up, less
effectively
7 Critical CV Hard More grunting than 30-40 Min Lactic Acid
Velocity 80-87% talking, full breathing, System Start
10K Race full sweat. VO2 System
Pace Look forward to finish (low risk)
8 Interval I Very Hard Cant talk 100% Around 11 Aerobic
88-95% focused on running Minutes Threshold
3200 Race and dont want to trip, Lactic Acid
Pace labored regular builds quickly
breathing VO2 System
9 Repeat R 800 Race Full on race pace, Less than VO2 Max pace
Pace maximum aerobic 3-4 Efficiency
95-100% effort Minutes
10 Sprinting >100% Oxygen, who needs < 30 100%
oxygen?!? second Anaerobic