What Is RPE and Why Does It Matter?

RPE is a way of rating how hard a workout feels on a scale, usually from 1 (very easy) to 10 (maximum effort). Unlike objective data like power output or heart rate, RPE reflects your internal load - how your body is experiencing the effort.

For example, your power meter might show you’re riding at 250 watts. But how hard does that feel today? On some days, it might feel smooth and sustainable (a 6/10). On others, the same power could feel like a 9/10 due to fatigue, stress, lack of sleep, or nutrition. That’s where RPE tells a more complete story.

Why RPE Still Matters in the Era of Smart Data

Even with high-tech tools like power meters and smart trainers, RPE remains a cornerstone of effective training. It’s been used by athletes long before data-tracking existed - and it still works, especially when combined with your digital training data.

At JOIN Cycling, RPE is built directly into the app because we believe how you feel matters just as much as what the numbers say. Every time you complete a session, JOIN asks you to rate the workout on a scale of 2–10. This feedback helps the app understand how your body is responding, not just how much work you’ve done.

How to Determine Your RPE

Determining your RPE is about tuning in to your body - during and immediately after your workout. Here’s how:

• Ask yourself right after the session: How hard did it feel, overall?

• Don’t overanalyze it: Trust your gut. Think back on the ride - how did the intervals feel? How did you feel at the end?

• Rate it before your mind puts it in perspective: RPE is about perception in the moment, not reflection hours later.

A helpful tip: Mentally recap your ride during the last 5 minutes. If the intervals were tough or unfinishable, your RPE should be high. If you cruised through them, RPE should be lower.

JOIN provides a predicted RPE score based on your ride’s intensity, but your own input is critical, especially if your perceived effort differs from the prediction. That gap can signal fatigue, fitness changes, or recovery needs.

How RPE Helps You Train Smarter

Using RPE consistently unlocks smarter, more responsive training:

• Before the Ride: Not feeling 100%? Use your perceived fatigue to adjust or scale back a session.

• During the Ride: Monitoring RPE in real time helps you balance pushing hard and holding back when needed.

• After the Ride: Your RPE score helps JOIN adapt your upcoming training. If it felt harder than expected, JOIN may reduce the next session’s load — or do the opposite if you crushed it easily.

Over time, you’ll become better at reading your body, avoiding overtraining, and getting more out of every session.

Building the Skill: RPE as a Performance Tool

At first, RPE may seem too subjective but like any skill, it improves with practice. The more you reflect on how workouts feel, the better you’ll be at identifying what your body needs to train effectively and recover well.

Think of RPE as your internal compass. It helps you:

• Catch early signs of fatigue or overtraining

• Avoid undertraining on days when you feel strong

• Make smarter, faster adjustments to your training

And when used consistently alongside power data, heart rate, and JOIN’s adaptive algorithms, it creates a complete, balanced training system tailored to you.

Takeaway: Trust What You Feel

The next time JOIN asks for your RPE score, don’t skip it. That one number helps guide your entire training path. Because in cycling, it’s not just about how hard you can push — it’s about knowing when to push, when to ease off, and how to stay in sync with your body for the long haul.

Train with purpose. Tune into your body. See real progress.