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

Intensity Measures

You can use various intensity measures to train at the right level—there is no wrong or right way.

Some prefer to train by feel, known as Rate of Perceived Exertion (RPE), while others utilize multiple measures for precise training analysis. At MyProCoach, we employ a system of Five Training Zones, allowing you to use any or all intensity measures.

Using 2-3 different measures for each discipline is advisable since none are perfect alone. For instance, threshold heart rate excels in steady-state workouts but reacts too slowly during high-intensity intervals, making pace, power, or RPE more suitable for interval training.

Preferred Order

Swimming  

1. Speed (if you can easily check the exported workout on your device or do the calculations with the pool clock)  
2. RPE - works well; utilise your training zones to focus on effort.  

Cycling  

1. Power output (for all workouts) - No Power Meter?
2. Cycling Threshold Heart Rate (steady state when power is not available)  
3. RPE (interval when power is not available)  

Running  

1. Pace (speed work)  
2. Running Threshold Heart Rate (steady state)  
3. Power - Can I adjust the Run Workouts to Export using Power?
4. RPE (long aerobic endurance runs)

Rate of Perceived Exertion (RPE) Guide

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