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RPE Training

Artículos - Validez de la RPE para el entrenamiento

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RPE Training

Artículos - Validez de la RPE para el entrenamiento

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rockhount
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| Jura of Stength and Conditioning Research, 2001, 15(), 109-115 {8 201 National Strength & Conditioning Association A New Approach to Monitoring Exercise Training CARL FOSTER, JESSICA A. FLORHAUG, JODI FRANKLIN, LORI GOTTSCHALL, LAURI A. HROVATIN, SUZANNE PARKER, PAMELA DOLESHAL, AND CHRISTOPHER DODGE Department of Exercise and Sport Science, University of Wisconsin-La Crosse, Wisconsin 54601. ABSTRACT ‘The ability to monitor training is critical to the process of quantitating training periodization plans. To date, no method has proven successful in monitoring training during multi- ple types of exercise. High-intensity exercise training is par- ticularly difficult to quantitate. In this study we evaluate the ability ofthe session rating of perceived exertion (RPE) meth ‘od to quantitate training during non-steady state and pro- longed exercise compared with an objective standard based ‘on heart rate (HR). In 2 2-part design, subjects performed steady state and interval cycle exercise or practiced basket- ball Exercise bouts were quantitated using both the session RPE method arid an objective HR method. During cycle ex- ercise, the relationship between the exercise score derived ‘using the session RPE method and the HR method was high- ly consistent, although the absolute score was significantly greater with the session RPE method. During basketball, there was a consistent relationship between the 2 methods ‘of monitoring exercise, although the absolute score was also significantly greater withthe session RPE method. Despite using diferent subjects in the 2 parts of the study, the re- gression relationships between the session RPE method and the HR method were nearly overlapping, suggesting the broad applicability ofthis method. We conclude thatthe ses- sion RPE method isa valid method of quantitating exercise training during a wide variety of types of exercise. As such, this technique may hold promise as a mode and intensity- independent method of quantitating exercise training and provide a tool to allow the quantitative evaluation of ining periodization plans. ‘Key Words: periodization, heart rate, perceived exer- tion, interval training, prolonged exercise Data: Foster, C.,J.A. Florhaug, J. Franklin, L. Govtchall, LA Hrovatit, , Panes, F Doleshal, and new to monitoring exercise training | Strength Cond. Res. 15(1: 108-115. 201 Introduction rany studies have stressed the importance of the {training load in enhancing athletic performance and the changes in performance attributable to varying, periods of hard and easy training (2,5, 6,9, 11-15, 18- 20). These practicalities are reflected in the practice of coaches who design highly detailed periodized train- ing programs (10, 21). Unfortunately, although period- ized training programs are in their essence quantita- tive, there has been great difficulty in finding a way to effectively quantitate training using a single term. Endurance athletes have often used the training vol- ume (kilometers per week) as an index of training ‘with reasonable effectiveness (13, 15). However, mea surement of training volume ignores the critical im- portance of high-intensity training bouts (17) For ath- letes training for strength and/or power, the use of the volume of training is an inadequate tool because of the overriding importance of intensity. ‘There have been several previous attempts at de- veloping a single term for quantitating training. In the late 1960s, Cooper (7) proposed the concept of “‘aero- bics points,” which integrated exercise duration and the absolute intensity of aerobic training activities. Al- though this approach was highly successful in terms of guiding the nonathletic public into fitness exercise, the lack of an index of the relative training intensity (which is much more critical as an index of how likely a given exercise bout is to induce a training effect) dictated that this method would lack the ability to ad- cequately describe the training load. Banister et al. (2, 9, 18) have developed the concept of the training im- pulse (TRIMP) as a strategy for integrating the com- ponents of training into a single term that allows a systems analysis approach to training. This method thas shown great promise relative to understanding the training response and has been extended by Busso et al. (6), Foster et al. (11, 12, 14, 15), and Muyjika et al. (19, 20). There are at least 2 important limitations to the TRIMP concept developed by Bannister et al. (2,9, 18). Fist, although monitors with the capacity of in- tegrating the heart rate (HR) responses over long pe- riods of time are widely available, if an athlete forgets to.use his or her HR monitor or if the HR monitor has a technical failure during the exercise bout, informa- tion regarding that training session is lost. Second, HR 108 110 Foster, Florhaug, Franklin, Gottschall, Hrovatin, Parker, Doleshal, and Dodge is a comparatively poor method of evaluating very high-intensity exercise such as weight training, high- intensity interval training, and plyometric training, ‘Thus even with the most optimal HI monitoring strat- egy, integration of the TRIMP does not translate well to very high-intensity exercise training, We have de- ‘veloped a modification of the rating of the perceived ‘exertion method (the session RPE), which uses RPE as ‘a marker of training intensity within the TRIMP con- cept (I1, 12, 14, 15). This method has been shown to bbe related to both HR and blood lactate markers of ‘exercise intensity (14). However, our previous evalua- tion of the session RPE method has been based pri- marily on responses during 30 minutes of steady state exercise within a comparatively modest range of ex- cercise intensities. Given the importance of both high- intensity training and extensive training bouts withi the training plan of contemporary athletes, informa- tion regarding the stability ofthe session RPE method vs. HR methods of monitoring training during exer cise other than brief steady state exercise is important. Accordingly, the intent of this study was to evaluate the relationship of the session RPE- and HR-based ‘methods of monitoring training during different forms of exercise training, Methods ‘This study was conducted in 2 separate but related parts. In the first part we chose a common condition- ing activity that allowed good quantitative control of the exercise performed (cycle ergometry). This allowed an idealized approach to both steady state and interval ‘exercise that we felt would be generally representative of a variety of conditioning activites. During this phase of the study, the subjects were 12 well-trained, recreational-level cyclists (m = 6, F = 6). Inthe second part, the subjects were members of a collegiate men’s ‘basketball team (1 = 14). Each subject provided in- formed consent prior to participation, and the study protocol was approved by the university institutional review board. Some descriptive characteristics of the subjects are provided in Tables 1 and 2. Part 1 Prior to the experimental protocol, each subject was evaluated during maximal incremental exercise on an electrically braked cycle ergometer (Lode, Groningen, Netherlands). The subjects pedaled at freely chosen revolutions per minute (rpm's) within the range of 60- 80. The test began at a power output of 50 W for men, 40 W for women over 60 kg body weight, and 30 W for women under 60 kg body weight. The power out- ‘put was increased by the same increment every 3 min- tutes until the subject could no longer continue. The peak power output was interpolated based on the pro- portional time achieved during the terminal stage: Ox- ygen uptake (Vo,) was measured using open-circuit ‘Table 1. Mean (5D) characteristics of the subjects in partie Men! Women Age (yt) 0236 213415 ight (cm) Wd 16528 Weight (kg) "8272 638243 Percent fat M1243 29» 27 Peaic power output (W) 315s 27 33 Peak power output (W:kg'?) 4522052 3.68 + 038, Peak Vo, (Limin-") 384 +030 294 = 034 Peak Vo, (mbmin““kg") 54624 46.235 Peak HR (bin) 19810 186 +7 IAT power output (W) D825 188 = 48 TAT power output Wkg-) 328 +065 294 = 061 IAT HR (omin-) WA 19 159216 ‘HR = heart rate; IAT = individual aerobic threshold. ‘Table 2 Mean (SD) characteristics of the subjects in Part 2 Age (=) 702 £15 “eight (rm) 1914 = 49 Weight kg) 993 +78 Percent fat 128 = 28 Peak Vo, (Lain 400 + 050 Peak Vos (ting) 515 +22 Ventilatory threshold (Lmin~) 332 + 054 Respiratory compensation threshold min") 371 +04 HiRpeak (b-nin~) 182 +9 HR at VT (bin) 136 +6 150 = 4 HR at RCT (bin?) HR = heart rate. spirometry (Quinton Q-Plex, Seattle, WA). Peak Vo, ‘was defined as the highest continuous full minute VO, ‘observed during the test. HR was measured by radio- telemetry (Polar Electro Oy, Port Washington, NY) Blood lactate was measured in capillary blood ob- tained from a fingertip at rest, at the end of each stage of exercise, and at 1,3, 5, and 10 minutes postexercise using an enzyme electrode system (YSI Sport, Yellow Springs, OH). The individual anaerobic threshold (IAT) was calculated on the basis of the exercise and recovery blood lactate concentrations according to Stegmann et al. (22). Subsequently, each subject performed 8 randomly ordered exercise training bouts, which included a ret erence 30-minute steady state bout at a power output ‘equivalent to 90% of the IAT, 2 additional steady state ‘exercise bouts atthe same power output but of 60- and ‘8-minutes duration, and 5 interval bouts at the same mean power output. The interval bouts were 30 min- tutes in duration and included variations in interval Modification othe Category Rate Rating of Perceived Rxertion Scale Rating Descriptor ° Rest 1 Very, Very Easy 2 Rasy 3 Moderate ‘ Somenbac Hard 5 aed 7 Very Hard * q Maximal Figure 1. Modification ofthe category rato rating of per- ceived exertion (RPE) scale for this study. The verbal an- hors have been changed slightly to reflect American idio- matic English (eg, light becomes easy; strong or severe be- comes hard). Briefly the athlete is shown the scale approxi ‘mately 30 minutes following the conclusion ofthe training, bout and asked “How was your workout?” In our experi- ‘ence, approximately 80-90% of athletes will give a single ‘number representing the training session. The remaining, athletes usually insst on fractionating and summating the ‘component parts of the session. magnitude (+10, +25, and +50% of mean power out- put with a constant 60-seconds/60-seconds exercise/ recovery schedule) and in interval duration (0.5 min- ‘utes/0.5 minutes, 1.0 minute/1.0 minute, and 2.0 min- ‘utes/2.0 minutes with a constant +25% difference in mean power output for exercise /recovery). Through: ‘out each exercise bout, HR was measured by radiote- lemetry. At rest and at 10-minute intervals, blood lac- {ate was measured in capillary blood obtained from a fingertip and exertion was obtained using the category ratio (eg., 0-10) RPE scale of Borg (4). ‘Thirty minutes following the completion of each ex- ercise bout, the subject was shown the RPE scale with verbal anchors (Figure 1) and asked to provide a rating cof the overall difficulty ofthe exercise bout, the session RPE. We have previously used this method in studies ‘of monitoring exercise training (1, 12, 14, 15). This tse of the RPE method is somewhat different than the conventional approach that asks the subject to rate with highly standardized verbal instructions how dif- ficult they perceived the exercise to be at a particular moment. Rather, we explained to the subject that we wanted a global rating of the entire training bout us- ing whatever cues they felt to be appropriate. We de- Monitoring Exercise Training, 111 Figure 2. Schematic representation of the summated HR ‘zone method that serves as the ‘basis for compari- ‘son for the session RPE method. Five HR zones are calcu lated based on percentages of the HR peak: 50-60% (zone 1); 60-70% (zone 2}; 70-80% (zone 3); 80-90% (zone 4); ‘and 90-1007 (zone 5). After the exercise session, the HR ‘monitor is downloaded and the cumulated time is each zone is calculated. The time in each zone is then multiplied bby the value for that zone and the results summated. Jayed securing the session RPE rating for 30 minutes so that particularly difficult or particularly easy seg- ments toward the end of the exercise bout would not dominate the subject’ rating. In this context portant to note that the momentary RPE during the {interval bouts often varied quite substantially based on the momentary activity pattern. However, the session RPE represents a single global rating ofthe intensity for the entire training session. We have not encour tered difficulties with the subjects understanding our intent, particularly with the slightly modified verbal anchors presented in Figure 1, either in this study or in our previous work with this technique (11, 12, 14, 15). ‘An exercise score (eg, TRIMP) for each bout was computed by multiplying the duration of the exercise bout by the session RPE for that bout. As an objective reference method for quantitating each exercise bout, the HR monitor was downloaded using software that allowed evaluation of the accumulated time in each of 5 HR zones based on 50-66%, 60-70%, 70-80%, 80- 90%, and 90-10% of HRpeak, as suggested by Ed- ‘wards (8) and used in our previous work (11, 12, 14, 15). An exercise score (eg., TRIMP) for that bout was then computed by multiplying the accumulated du- ration in each HR zone by a multiplier for each zone (60-60% = 1; 60-70% = 2; 70-80% = 3; 80-90% = 4; and 90-100% = 5) and summating the result (Figure 2. Part 2 Prior to the experimental protocol, each subject was evaluated during incremental treadmill exercise using an Astrand protocol. Exercise was continued to voli tional fatigue. Vo, was measured using open-circuit spirometry and Vo.peak was defined as the highest 112. Foster, Flochaug, Franklin, Gottchall, Hrovatin, Parker, Doleshal, and Dodge ‘Table 3. Serial (mean + SD) responses ofthe outcome measures. ‘Steady state 05m/0Sm LO m/10m 20m/20m 10% 225% 250% Hart rate (bmin~) Rest Br Ten Bro m+ 26 m9 210 10m W210 | 716 | EI «= HEIN «110 9 ASD 0m een 1524 111TH 16 = 30m 160 + 13 12 EM 1849 HET I= om 1A 12 = 90m 165 +9 = - ~ = - = 15406 15208 10202 15406 11 +05 4421s 37212 27509 © 44 e18 4810 4221s 34215 27208 9 a2e1a 49 13° BBf1e 39214 «22509 «SB S16 | 5615" 00 +00 09+00 00+00 00+ 00 35207 B4211 352070 39210 42209 Box11 42209 0 441" 42209 BBx11 42409 © $4212" *p < 005 compared to steady state. ‘continuous 60-second Vo, during the exercise bout. Ventilatory and respiratory compensation thresholds ‘were determined according to changes in the slopes of the Vco, vs. Vo, and Ve vs. VCO, relationships, re- spectively (3). HR was measured using radiotelemetry. ‘Subsequently, each subject was monitored during basketball practice sessions and /or during competitive ‘matches. The pattern of exercise during these bouts ‘was determined either by the coach’s plan or by the dictates of the competitive situation. No attempt was made to experimentally influence the pattern of exer- cise. HR responses were recorded during each exercise bout using radiotelemetry, downloaded, and analyzed using the summated HR zone approach as in Part 1 of the study. Thirty minutes following the conclusion of each exercise bout, the subject rated the overall dif ficulty of the bout using the session RPE method, as in Part 1 of the study. Statistical Analyses Statistical analysis focused on comparing the exercise scores obtained during each exercise bout using the session RPE and summated HR zone methods of quantitating exercise training, This was accomplished ‘using repeated-measures analysis of variance (ANO- VA). Post hoc analyses were performed using the Tu- key procedure. Additionally, regression analyses were performed to relate the 2 methods of quantitating ex- ercise training. Results Part 1 The serial responses of HR, blood lactate, and RPE through the course of the 8 exercise bouts are pre- sented in Table 3. Given that the mean power output ‘was the same at 90% LAT in all exercise bouts, the dif- ferences in HR, blood lactate, and RPE were consistent with previously established responses during interval training and during prolonged exercise (1, 16, 23). There was a consistent pattern for longer intervals, more variable intervals, and longer duration steady state exercise bouts to be associated with greater evi- dence of psychophysiological strain, evidenced by HR and blood lactate concentrations. Comparisons of the overall exercise score between the summated HR zone method and the session RPE method are presented in Table 4. There were signifi ‘ant differences between the methods for each exercise bout, with the session RPE method consistently giving a larger exercise score than the summated HR zone method. However, regression analyses revealed that the patter of differences was highly consistent among the various exercise bouts (Figure 3). Part 2 ‘The comparative exercise score using the summated HR zone method and session RPE method during bas- ketball practices and/or games is presented in Table ‘Table 4. Comparison of calculated exercise TRIMP scores using the summated heart rate (HR) zone method and the session rate of perceived exertion (RFE) method. Summated HR zone Session RPE 30 min steady state 110 = 24 130+ 57 6 min steady state 216 = 39 0 + 6 0-min steady state 350 = 44 ans or 30 5/30 s interval 1074 131 5" 0 5/60 s interval 7 = 18 148 + Sat 120 5/120 interval © 114+ 17 16 = a ++10% interval 14 = 16 136 + 6" +25% interval 7 18 148 + 54° +50% interval =m tot + 46" Basketball 2 = 59 7A *p < 005 summated HR zone vs. session RPE. Figure 3._ Regression lines comparing the relationship be- twoen TRIMP scores generated using the summated HR zone method and session RPE method of monitoring exer- ‘dse during the various cycle exercise bouts and during. basketball practice and competition, Note the overall simi- larity among the different exercise bouts, and that although different subjects are used there i a similarity of the cy- ding and basketball data. 4. There were significant differences between the ‘methods, with the session RPE method giving a larger exercise score than the summated HR method. How- ever, regression analyses revealed that the pattern of differences was consistent and similar to responses during steady state and interval cycle exercise ob- served in Part 1 (Figure 3). Discussion ‘The results of this study are consistent with our pre- vious observations of a highly correlated relationship between the session RPE and the summated HR zone methods of evaluating training sessions (1, 12, 14). This suggests that either method may be used as a method of creating a TRIMP score for the evaluation of exercise training. The methods are not, however, in- terchangeable because of differences in scale. The sum- Monitoring Exercise Training 113 mated HR zone method is based on only 5 zones, so an athlete working at maximal HR for the entire du- ration of an exercise bout would only have their exer- cise duration multiplied by 5, whereas' with 10 effec- tive zones represented by the session RPE method the ‘multiplier for exercise duration can be somewhat larg- ct, particularly at high intensities. In this regard, it is ‘worth noting that Banister et al. 2,9, 18) used a non- linear multiplier for the mean HR recorded during ex- ercise, which is conceptually quite similar to the cate- ‘gory ratio RPE score. Thus although the quality of in- formation available from the session RPE method is fairly crude relative to the highly detailed data avail- able from HR records, the present data suggests that the same critical information is contained with both methods. The simplicity of the session RPE method suggests the practical value of the technique. ‘Our experience with the session RPE method sug- ‘gests that most athletes can use the technique fairly well with only minimal instruction, primarily by fo- ‘cusing on the verbal anchors associated with the RPE scale while responding to the simple question “How ‘was your workout?” Approximately 20% of athletes will attempt to separately report RPE-duration scores for various phases of each training session, which may then be summated. The remaining 80% of athletes will comfortably give a single number representing the ge- stalt of the training session. Despite these differences, ‘we have found that individual athletes seem to be very consistent in their own pattern of using the session RPE method, and that regardless of whether they are detail-oriented or more globally focused, there is @ ‘good relationship between their reports of training load and subsequent performance (12). Previous work, ‘which we have done with this technique, has suggest- ‘ed that other data (monotony, strain) may be derived from the session RPE-derived TRIMP scores reported by the athletes (11, 15). Although one suspects that similar data may be derived from HR-based TRIMP scores, to date this has not been accomplished. ‘The overall consistency between objective (sum- rated HR zone) and subjective (session RPE) methods of monitoring training during highly disparate types of exercise suggests that the session RPE method may bbe useful over a very wide variety of exercise sessions. Previous experience with RPE as a method of moni- toring exercise suggests that muscularly strong indi- viduals are comparatively poor at rating the intensity of aerobic exercise sessions, attending more to mus- cular tension than to sensations of dyspnea. However, ‘when providing an overall gestalt with familiar modes of training, it may be that even athletes performing highly intense muscular activities can provide ade- quate ratings. Although ultrahigh-intensity exercise (resistance training, plyometrics) cannot objectively be evaluated using HR criteria the pattern of responses between objective and subjective measures in the pre- 114. Foster, Florhaug, Franklin, Gottschall, Hrovatin, Parker, Doleshal, and Dodge ‘Table 5. Schematic training diary demonstrating the calculation of training load, monotony, and strain. Session rate of perceived exertion Duration Day ‘Teaining activity (RPE) (nin) Load Sunday (Cycle 100 km = 180 0 ‘Monday Jog 5 km + extensive stretch 2 B 50 Tuesday ‘Skate 6 % 10 min at AT pace/5 min rec r 120 840 Explosive weights + abs ” 0 280 Wednesday Cycle 30 km a 0 180 ‘Thursday Skate 10 x 3 min at § km pace/S-min rec e % 390 Friday Jog 5 km + extensive stretch 2 B 50 Saturday ‘Skate 20 X 1 min at empo/2-min rec & % 390 Explosive weights + abs r 0 280 ‘Weekly load 3400 Monotony (X SD) 126 Strain (load x monotony) 4284 Figure 4. Schematic training periodization plan over the 17 weeks leading up to a major weekend of competition. [Note the day to day variation in the training load and the weekly variation in training. With this scheme of monitor- ing training, the coach can appreciate how well the athlete executes the designed periodization plan. In particular, the faihare ofthe athlete to progressively increment the “heavy” weeks ofthe training plan is very obvious and ‘explains the less than satisactory results at the time of the ‘competitions. sent data (where the power output of the 50% er- trials and during basketball practice occasion- ally exceeded the peak aerobic power output) suggests that the session RPE method might be a valid. ap- proach to evaluating even very high-intensity exercise. It this were so, then a single method could be used to provide a quantitative basis for describing the peri ‘dization of training plans. Some support for this sug- gestion is provided by the relationship between train- ing load and performance, which we have previously demonstrated with speed skaters (who do a wide va- riety of aerobic, interval and ultrahigh-intensity train- ing; 11, 12). Finally, the session RPE method has the advantage of not requiring knowledge of maximal ex- cercise responses (eg, HRpeak) to anchor the monitor- ing method. Although in athletic individuals deter- mination of maximal HR is relatively risk-free, it still represents an additional step in designing a training, ‘monitoring scheme that is not required by the session RPE method. Practical Applications ‘The present data provide support for the use of the session RPE method as a subjective estimate of train- ing load during non-steady state exercise, including very high-intensity interval training and team sport practice and competition. As such, it suggests that this very simple method may be a useful technique for quantitating training load in a wide variety of athletic applications. In this regard, the present data suggest that the session RPE method may provide a mecha- nism for quantitating the exercise intensity component and allow calculation of a single number representa- of the combined intensity and duration of training sessions. ‘The present data and our previous experience with the session RPE technique suggest that itis easy to use, quite reliable, and consistent with objective physiolog- ical indices ofthe intensity of exercise training. By sim- ply asking the athlete to rate the global intensity ofthe ‘exercise bout and then by multiplying by the duration of the training bout, a daily exercise score can be cre- ated. This can be put into the form of an exercise diary, which can reveal the overall weekly patter of exercise (Table 5). From this, accessory indices of training, such as monotony and strain, can be calculated, potentially providing in index of the likelihood of untoward train- ing outcomes. Finally, the daily and weekly training loads calculated using this technique can be presented graphically, allowing the coach to have a visual im- pression of the periodization plan as experienced by the athlete (Figure 4). References 1 Banes90, Physiology ofintermitent exercise Ie Exercise ard Sport Scie WE. Garett and DIT Kihendal, eds. Phladel- his: Lppineat, Willams and Wilkins, 200. pp. 31-52 2, Banesran EW, TW, CLAVERT, MLV. SAVAGE, AND T. BAGH. A systems model of taining for athletic performance. Aust Spots Met. 757-61. 198 3. Beaver, WL, K WASSERMAN, AND BY, Whar. A new method for detecting the anaerobic threshold by gas exchange: APE Phyl 000-2027 1986 4 Bom, G, Hassan, AND M. LANGERSTAOM. Perceived ex tion in relation to heat rite and blood lactate during arm nd leg exercise. Eu [Appl Pls 579-685. 1985. ‘5. Brown, ID. Pulmonary response o exercise and raining ln Exerc and Sport Son. WE Garret and DT Kihendall eds. Philaelphi: Lippincot, Wiliams and Wilkins, 2000, pp 17= 6 Buss, T, C. Danas, R BORNEROY, A. GEYSSANT, AND LR. LA ‘Cou. Mideling of adaptation to physical training by wing» recursive lent squares gorithm. Appl: Pst 82: 1685-1088, 197, Coren, KH. Ambics New York: Bantam, 1968 EDWARDS, S. The Heart Rate Mrior Boa Sacramento: Pet Feet Pree 198. pp. 113-129, 9. FreCLanats, JR, RE. Momr0n, AND EW. Bani Opt- mizing athlete Wy inence curves. | App Ply Sol 1181-1158 1991 10, Flack. Sl. Phrodiand strength taining A critical review. ‘Sth Com Res. 192-89. 1999, 11. FeeTen C. Monitoring traning nalts with reference to over texning syndrome. Ma. Sci Spr Exe. S01164-1168. 1997 ex Monitoring Exercise Training 115 12 Foor C, E Dans, L HECTOR, A. SHOU, AND R. WELSH ‘Athletic performance i relation to training load. Wis Mad. 9570-374. 196 13, Foor C, J. Danis, avo R. YaRanouck. Physiological and Ualning corlates of marathon runaing performance: Att. Sports Mel. 958-61. 1977 1M. Forex C, L Hector, R. Waist, M. Scmmacer, M.A. GR, ‘AND A. Shvoan. Effects of specie vers cross traning ot ‘running performance. Eur J jp. Physi. 7067-27. 1955, 15, Fost, CAND M. LetMann. Overtaining syndrome. I Running Injures G Guten, ed. Orlande: WB, Saunders, Co, 1997. pp 173-168 16 GoRostIAGA, EM, CB, WALTER, C. FosTeR, AND RC. Hick ‘sore Uniguenece of interval and continuous taining at the ‘ome maintained execs intensity Er | App. Psi 3101~ i791 17, Linosas, FH, JA. HAWurY, KH. Mytunct, HLH. ScHOMEN, ‘TD.Noaes, inp SC. Dina. inproved athletic performance in highly trained cyclist after interval raining, Ma. Sel Spots sere, 281427 1434. 1996, 18 MORTON, RI, MR FITZ-CLARKE, AND EW. BANTER. Mode ing human performance in running. | Appl. Pgs. €51171- 117.1950, 19, Mupca The influence of taining characteristics and tapering con the adaptations in highly trained individual. A review I Sports Mai. 1949-436 1996. 20, Muka, I, T BUS, I. LACOBTE, AG. BARALE, AND JC. CHA- ‘TaRD, Modeled responses to taining and taper in competitive Swimmers Me So. Sprts Eur. 28252-258.1986. 21, RowporTont, D.Peiodiation of traning, In Esereise and Sport Soimee WE. Garret and DT. Kiskendall eds. Philadelphia Lip- incot, Wiliams and Wilkins, 2000. pp 399-812. 22, Strcaans, HW. KIMDEOANN, AND A. SCHNABE Lactate ‘lnetie and individual anaercbic resold ft. J Sports Med 2al-168 14 2._Voonnana, T, TVasannAst, AND H. Rust. Comparison of ‘physiol train and muscular performance of athletes dar ing2 interment ruaning exercises atthe velocity associated with Vous. Int f Sports Med. 2196-101, 2000 ORIGINAL RESEARCH ARTICLE Validity and reliability of the session RPE method for monitoring exercise training intensity L Herman (MS)! Foster (PhD, FACSM) MA Maher (PhD)” RP Mikat (PhD, FACSM)' JP Porcari (PhD, FACSM)' Department of Exerciee and Spert Science, University of WisconsinLa Crosse, USA ‘Department of Biology, University of WisconsinLa Crosse, USA Abstract Objective, The Session Rating of Perceived Extertion (RPE) 's a method of measuring exercise intensity that may be useful forthe quantitative assessment of exercise ‘raining programmes. However, there are inadequate data regarding the validty and rellablity of the Session RPE method. This study was designed to evaluate both the validity and rellabilty of the Session RPE method in com- Parison to objective measures (%HRseai, %HRerene aNd WVOzpui) of exercise intensity, Methods. Fourteen heaithy volunteers (7 male, 7 female) performed 6 randomly ordered 30-minute constant-ioad exercise bouts at 3 diferent intensities, with each inten- sity being repeated. Oxygen consumption (VO.) and heart rate (HR) were measured throughout each exercise bout and normalised to maximal values obtained during a pre- liminary maximal exercise test. Thirty minutes following the conclusion of each exercise pout, the subject rated the global intensity of the bout using a modification of the Category Ratio (CR) (0 - 10) RPE scale. This rating was compared to the mean value of abjectively measured ex- reise intensity across the duration of the bout Results. There were significant non-linear relationships between Session RPE and %VOmeae (R= 0.76), %HRpoat {R’ = 074) and %HRisore (R= 0.71), There were no significant differences between test and retest values of BVOrpeaks WHReeck, %HRiosone and Session RPE during the easy (47 v. 47%, 65 v, 66%, 47 v. 48% and 2.0v. 1.9), moderate (69 v. 70%, 83 v. 84%, 74 v. 75%, and 4.2 v. CORRESPONDENCE: C Foster Department of Exercise and Sport Science University of Wisconsin-La Crosse La Crosse, Wi 54801 Tel: §4601608-785 8687 Fax: $4601608-785 8172 E-mail: [email protected] 4.3) and hard (B1 v 81%, 94 v. 94%, 91 v 91% and 7.3. 7.4) exercise bouts, Correlations between repeated bouls for %VOrem (f= 0.98), %HRona, (F= 0.98), HR acon = 0.98) and Session RPE (r= 0.88) were signifeant and strong Conclusions, The results support the validity and rell billy of the Session RPE method of monitoring exercise Intensity, although a8 might be predicted for a cublectve ‘metiiod the Session RPE was less precise than the objec- tlve measures of exercise training Intenstty. Introduction The Session Rating of Percelved Exertion (RPE) method of monitoring exercise Intensity was developed in 1995" as a modification of the Category Ratio (CR) RPE meth- od.*"'"* The modification Involved asking the subject to lve @ global rating of the perceived exertion for the entire ‘exercise session ~30 minutes after the conclusion of an ex- ‘reise bout rater than rating the momentary level of exertion 1s Is the usual practice with RPE."* "7°" At that time, l ited objective data were presented in support of the validity Of the technique, on the basis of both heart rate (HR) and blood lactate responses. In the subsequent decade, several Papers have used the Session RPE method in a variety of, seitings and have demonstrated Its value relative to quan- tying exercise training intensities" ""* and as the Intensity component of larger schemes of evaluating train- Ing programmes.""""''°=" Most notably, the Session RPE method has been used to demonstrate Inconsistencles be- ‘tween the training programmes designed by coaches and ‘executed by athletes," thus providing a plausible explana- tion for the Incidence of overtraining syndrome in high-level athletes,” However, the validity of the Session RPE method has not been systematically tested against accepted objec- tive methods of measuring exercise training intensity, such 85 HO zp, HRosety ANG KHRsan; NOT has the reliability of the method been demonstrated. Accordingly, the purpose Of this study was to evaluate the validly and reliably of the ‘Session RPE method, 14 SAJSM VOL 18 NO.1 2006 Methods ‘The subjects wore 14 physically active volunteers (7 males, 7 females), All subjects completed a health soreening ques~ tionnaire’ which revealed no evidence that exercise testing or training should be imited, The subjects provided informed consent and the protocol for this study was approved by the Insttutional Review Board for the Protection of Human Sub- Jects at the University of Wisconsin-La Crosse, Characteris- ties of the subjects are presented in Table |. Since there was ‘no expectation of a gender-related effect on the relationship between the Session RPE and objective markers of exercise Intensity the resuts of all subjects were pooled into a single group for analysis, ‘Al subjects completed 7 different exercise sessions with ‘a minimum of 2 days of rest between sessions. The first session was an Incremental test to fatigue 10 determine ‘maximal exercise responses for HR and peak oxygen uplake {Oz} (highest 90-second VOz observed during the test) Each subject completed all of their exercise sessions on elther a cycle ergometer or treadmill, depending on thelr normal exercise habits. During the cycle ergometer protocol, the starting power output was 25 W and Was Increased by 25W every 2 minutes. During the treadmill rotocol, the belt volocty was set at either 5.6 or 8.1 kph (1,56 or 2.23 ms’), depending on whether the subject regularly walked or ran for exercise. The grade was 0% intially, and was increased by 2% every 2 minutes. The next 6, randomly ordered, sessions, were performed using the same mode of exercise Each was 30 minutes in duration, was of constant Intensity within the trial, and varied in intensity between trials, There were 3 itferent Intensity levels, designed to correspond to easy effort (~40 - 50% VOrpes), moderate effort (~60 - 70% VOrsea}, and hard effort (~80 - 90%VOra). Each subject completed each Intensity session twice, During every exercise session, respiratory gas exchange was measured using open-circult spirometry (Quinton Q-MC, Seattle, WA) and HR was measured using radiotelemetry (Polar Electo- Oy, Finland). The RPE was assessed every 5 minutes ‘throughout each exercise bout using the CR scale (Table I) ‘Thirty minutes after completing the exercise session (after having time to shower and change clothes), each subject rated the perceived intensity of the entire exercise session according to the Session RPE scale (Table II), whieh Is 2 ‘modification of the conventional CR RPE scale, with verbal anchors changed to represent terms that are more relevant to exercisers fluent in American Idiomatic Englsh. In place Of the usual specific verbal instructions normally used with TABLE |. Mean (+ standard deviation) characteristics of the subjects Men Women ge ears) Bre Bei Height fem) 19028 46527 Body mass (tg) we sees, vvorpeak is) 15209 u926 HRpeak (beatemin') 17010 496222 ‘TABLE Il. Modification of the Rating of Perceived Ex- certion Scale. Subjects rated the entire exercise ses- ‘sion 30 minutes after exercise in response to the ver- bal prompt ‘How was your workout?" Rating Verbal anchor Rest Very easy Easy Moderate Sortot hard Hore Very hard Very very hard Near maximat axial the RPE scale, the only verbal prompting was ‘How was your workout?" Statistical comparisons were made using repeated ‘measures analysis of variance (ANOVA) for an intensity x trials design. Statistical signlficance was accepted when p < 0.05. Post hoc comparisons, when justified by ANOVA, Wore performed using the Tukey test. Curve fiting and computation of correlation coefficients and/or coefficients of, determination were made using a least squares technique. Results. ‘The tests were completed by all subjects without complica tions, and all subjects completed all tests. The mean serial responses of VO-, HR and RPE are presented in Fig. 1. The low-intensity exercise bout satisfied criteria for a steady state of VO», whereas the moderate and hard exercise bouts dis played evidence of a slow component of VO2. All outcome measures differed (9 < 0.05) between the 3 intensity levels. ‘There was no significant difference between exercise inten- sity, Measured by %VO2p044 %HRiar, WHRresene aNd Ses- sion RPE during repeat trials at the same exercise intensity bout (Fig. 2) ‘The Session RPE estimate of exercise Intensity was. also shown to be reliable using regression analysis. The relationships between day 1 and day 2 for Session RPE (R° 0.78, standard error of estimate (SEE) = 1.2), %VOrpcak (R’ = 0.96, SEE = 3.2}, %HRoace (R’ = 0.93, SEE = 3.7), and %HR.sove (R= 0.03, SEE = 5.7) were statistically significant, and had a small SEE (Fig. 5), ‘The Session RPE method was compared with %VOrs=, %HRoos and %HReesene f0 gain an appreciation of the degree to which the various methods of exercise intensity were measuring thesame thing. The R’ between the Session RPE and %VO reat (R’=0.76), %HRpoat (R= 0,74), aNd WHRresens (R’ =0,71) was strong, but not comparable to the R’ amongst ‘the various objective measures of exercise intensity (Fig. 4), ‘There was apparently a much weaker relationship between ‘the Session RPE and the objective measures of exercise Intensity at the higher exercise intensities (Fig, 4), SAJSM VOL 18 NO.1 2006 15 605 mae at i during the course of the easy, medium and hard exercise bouts. The two trials at each intensity were combined to produce the figures. aia | a it a2 teers steal sire cls ‘and Session RPE during Tiial 1 and Trial 2 of the three ‘exercise intensity bouts.

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