RPE/RIR Training Explained

Using RPE and RIR in your training can revolutionize how you approach your training; whether it’s strength or endurance.

The mindset can come off a bit tricky to understand to some. However, once you get it, it’s like riding a bike.

So, in this article, I intend to do the following:

• Explain what RPE & RIR are

• Explain why using these can be more beneficial than being too specific

• Explain how to use them in a strength and endurance setting

What do RPE and RIR stand for?

RPE stands for Rate of Perceived Exertion.

Really, it’s a fancy way of saying how hard something is on a scale from 1-10.

If something is labelled or if you rate something “RPE 10,” this means it was a maximum effort bout of work.

An example of RPE 10 would be an all-out sprint, running a mile for time, or a 1-repetition maximum squat.

“RPE 0” would be akin to sitting in a chair.

“RPE 5” would be in the middle.

An example of work done at RPE 5 is cycling at 60-70% of your maximum heart rate.

RIR stands for Repetitions In Reserve.

In a set of strength training, it is an estimation of how many more reps you could have done once the set has ended.

So, if you could have do a maximum of 10 reps and you performed 8 reps, this would be labelled as RIR 2 (2 reps in reserve).

As you may see, RIR can be used only in strength training but RPE can be used across any form of training.

This doesn’t mean that RPE is better, per se, as RIR can be a bit more intuitive for people to grasp as a concept.

The main point to note is that these are both subjective differentiators, as opposed to objective metrics such as specific weights & reps, specific heart rate targets, etc.

Why using RPE/RIR can be useful

To be clear, I intend to make the case that these subjective measures are better than objective measures in some cases, but not all.

Let’s start by looking at their applications in strength training.

Recent research suggests that a wide range of repetitions can be equally as effective at building muscle, provided you get 1-3 reps shy of failure. [1,2]

Here, failure would be akin to RPE 10 or RIR 0. 1-3 reps shy of this would be ~RPE 8 or RIR 1-3.

In other words, it does not matter how reps that you do, what matters is the RPE or RIR that characterizes the set.

This is the fundamental reason that using RPE or RIR can be more useful than specific weight & rep targets.

Not only are RPE & RIR the variables of actual importance, they can be far more practical than specific weight & rep targets.

Your daily preparedness in strength training will vary and cannot be perfectly predicted.

Some nights you’ll sleep like shit. Some days work will be extra stressful.

Specific weight & rep targets might be specific some days, but might be too much on other days.

Using RPE & RIR makes an easy way to auto-regulate your program and make it most appropriate for you on the fly.

The applications of RPE in endurance training are not as meaningful as their use in strength training.

Instead of weight & rep schemes, heart rate is the most common prescription of intensity for endurance-style training.

A helpful thing about heart rate is that it will already take into account the daily fluctuations of fitness and performance.

In other words, if you slept badly last night, the your any specific heart rate range will already correspond to a slightly lower work output.

However, if you do not have a heart rate monitor of some sort, then using RPE can serve as a substitute that will work just as well. In some specific instances, it is even more practical than heart rate. I’ll discuss what I mean by this in the next section.

It’s worth noting that this method of measuring workout intensity is far from perfect, and it especially may feel so at first.

However, the more you use it, the better you will get at it; because it forces you to pay attention to the relative effort you are perceiving in your training.

So, if it feels like a weird mindset shift at first, my recommendation is to give it some time.

Another point that can make using RPE & RIR easier is if you know what an RPE 10 or RIR 0 feels like.

Without having experienced this, it is difficult to say what an RPE of 8 or 5 means.

So, programming a set in which you intend to push as hard as you possible can pay dividends in terms of using this system.

How to use RPE/RIR in your training

In strength training, the most appropriate application is the following:

• Decide if you want the set to involve lower or higher reps

  • Some movements, like bicep curls or side raises, just feel better with higher reps

  • Others, like squats, are too fatiguing with high reps and tend to feel better with lower reps

• Select a weight for the movement in accordance with whether you decided on higher or lower reps

  • For instance if your estimated 1-repetition maximum on squat is 225 pounds, then you could use 205 pounds for lower rep sets & 165 pounds for higher rep sets

• Decide on the RPE for the set

  • If it’s a warm up set, you might opt for RPE 4

  • If you’re doing 3 working sets, you might use RPE 8,8,10 as your intensity scheme for each set, respectively

  • This depends on the program, but hopefully you get the idea

• Using the selected weight, perform reps until you reach the intended RPE

  • Remember, RPE is just a fancy way to say how hard something is from 1-10

  • If RPE 8 is the target intensity, then perform reps with the selected weight until you feel you have reached an ~8/10 effort level

As I mentioned previously, in some specific instances, using RPE can be more practical than using heart rate targets.

An easy example is running in the heat & humidity, especially if the these atmospheric conditions will vary over the course of program.

Because heat & humidity will cause an exacerbation in heart rate increases and they cannot be controlled, RPE can provide a useful substitute.

For instance, running at 60-70% of max heart rate may be impossible on a hot day, but running at RPE 5 isn’t. Plus, opting for an RPE 5 run will give you the same adaptations you were after from the 60-70%.

Furthermore, if running is the specific form of endurance training you are pursuing and you are new to the practice, then it is unlikely to keep your heart rate low no matter how slow you run.

So, on your low intensity sessions, you could just aim for RPE 5 instead of a specific heart rate. Over time, as you improve, specific heart rate based training will become more feasible; but at the beginning RPE is more practical.

Where RPE shines when it comes to conditioning, though, is with interval training.

Let’s imagine you were doing an interval run of 2 minutes low intensity, 2 minutes high intensity, repeated 5x.

Your heart rate might not adjust to the desired heart rate until halfway through the interval, making it harder to use in this case.

Instead, RPE let’s you assess the intensity instantly so you know if you need to make any changes.

For instance, instead of aiming for 2 minutes @ 60% MHR & 2 minutes @ 90% MHR, you could use 2 minutes @ RPE 5 & 2 minutes @ RPE 9-10.

Conclusion | Bottom line

RPE/RIR training is just deciding how hard you intend to push, and then pushing that hard.

It is my opinion that it is a crucial concept to keep in mind for anyone who has a life outside of training; ie you are not a professional athlete.

The reason for this is that allows your training ebb and flow with your life, and it teaches you how to auto-regulate your training over time.

If you have any questions that you feel were left unanswered, you are welcome to email me at info@FitnessSimplified.org.