Your rate of perceived exertion is determined by a combination of intensity, duration and frequency (intensity and duration for a specific ride). Rate of perceived exertion is the ‘oldest’ way of rating your ride/ run/ race. “That was a hard ride,” always means intensity was high relative to the duration, and “that was an easy/moderate ride” generally means intensity was low relative to the duration. Your RPE as used in FITTRACK should be scored based on your over-all ride. Use the following to rate your rides: RPE - Level of Exertion 0 - NOTHING AT ALL 1 2 3 4 - VERY EASY 5 - MODERATE 6 - SOMEWHAT HARD 7 - HARD 8 - VERY HARD 9 - EXTREMELY HARD 10 – MAXIMAL EFFORT
When you use a heart rate monitor, you will notice that when you ride with a low heart rate the pace can be maintained for a longer period of time. Riding with a heart rate close to your maximum heart rate can only be maintained for a limited period of time. This is a very short description of why it can be useful to know your heart rate during your ride/ run/ swim. Your heart is a muscle, and like other muscles when exercising it becomes stronger. As you get fitter, your heart’s stoke volume will increase, thereby allowing you to push harder for longer. Using a heart rate monitor is a great way therefore to monitor your ride intensity. It is also good or pacing when doing various intervals, as you will be able to hold the correct intensity for the interval duration. Although for intervals shorter than 3 minutes it is advisable to rather use RPE. This is due to cardiac lag (there is a lag time involved as your HR increases to the rate needed to supply sufficient oxygen-carrying blood necessary to maintain the steady pace). Use the following to rate your rides: Recovery – VERY EASY to MODERATE – 50 – 60% Aerobic endurance – SOMEWHAT HARD to HARD – over 60 – 80% Anaerobic threshold endurance – VERY to EXTREMELY HARD – over 80 – 90% VO2 MAX - MAXIMAL EFFORT – over 90 – 100%
Heart rate prescribed estimation explained The target average heart rates are given as a guide and apply to the entire session/ ride. People vary genetically to an extent and may find their individual averages may be slightly lower or higher and so the average given is therefore solely a guide. If your heart rate is within 5 beats above or below the prescribed heart rate you are within the range.