RPE scale for conditioning

Training Q&A [Moderated]
1

Hi there!
I’ve been a long time consumer of your content, but I’ve been using your templates for the first time (beginner prescription, but will shortly be purchasing the full template)
I just wanted to get some clarity on what the RPE prescription for conditioning means. In the beginner prescription you recommend 1-2 sessions per week of 20-25 minutes of LISS cardio at RPE 6-7 (or close enough to that)
So what does the RPE 6-7 mean, and is one supposed to hit that goal in addition to the step goal?

I’m asking because I’m trying to figure out if my 5km round trip to gym on my bicycle counts for my cardio :slight_smile:

I searched the forums and net and couldn’t find an answer, please forgive me if I missed something obvious.

Many thanks!

2

Smiley,

This is something we discuss at length in our templates, but no I don’t think your round trip to the gym will count as your cardio if you’ve been doing it for awhile. It will count as some daily physical activity sure. I would aim to hit the step goal and the conditioning recommendations for the program, yes.

RPE 6-7 is a fairly easy effort where you can speak in short sentences, but not sing. RPE 8 would be a challenging effort where talking is difficult. RPE 9 would be near max effort where you can’t talk at all and RPE 10 would be max effort.

-Jordan