Should I Use Power, Pace, Heart Rate Or Rate of Perceived Exertion?

Intensity Measures

Training at the right intensity is key to effective progress. There’s no single “correct” method—many athletes use a mix of measures for the best accuracy. At MyProCoach, we use Five Training Zones, and you can use any intensity measure that works for you.

Using 2–3 measures per discipline is ideal. For example, heart rate is great for steady efforts but responds too slowly for short intervals, where pace, power, or RPE work better.

Preferred Intensity Measures by Discipline

Swimming

• Speed: Ideal if you can view exported workouts or use the pool clock.

• RPE: Reliable and easy to use—focus on the effort that matches your zone.

Cycling

• Power: Best option for all workout types. (No Power Meter?)

• Threshold Heart Rate: Use for steady-state workouts if you don’t have a power meter.

• RPE: Useful for intervals when power or HR isn’t available.

Running

• Pace: Best for speed work and intervals.

• Threshold Heart Rate: Good for steady-state runs.

• Power: An option if you prefer training by running power. (Can I adjust the Run Workouts to Export using Power?)

• RPE: Works well for long aerobic endurance sessions.

Rate of Perceived Exertion (RPE) Guide

Learn More

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