Cardio RPE Calculators
Optimize your cardiovascular training with RPE-based pace, power, and heart rate calculations
Running RPE Calculator
Calculate training paces, heart rate zones, and effort levels for running
Pace calculation
Heart rate zones
VO2 max estimation
Distance tracking
Cycling RPE Calculator
Estimate power output, FTP zones, and training intensities for cycling
Power estimation
FTP zones
Work calculations
Cadence considerations
Heart Rate RPE Calculator
Convert RPE to heart rate zones for any cardiovascular activity
HR zone conversion
Karvonen formula
Calorie estimation
Training zones
Cardio Training with RPE
Understanding how to use RPE for different cardiovascular activities
🏃♂️ Running RPE Scale
RPE 2-3:Easy recovery runs, conversational pace
RPE 4-5:Base building, comfortable long runs
RPE 6-7:Tempo runs, marathon pace training
RPE 8-9:Interval training, VO2 max work
RPE 10:Maximum effort, sprint intervals
🚴♂️ Cycling RPE Scale
RPE 2-3:Easy spinning, recovery rides
RPE 4-5:Endurance pace, base building
RPE 6-7:Tempo efforts, sustained power
RPE 8-9:Threshold work, FTP development
RPE 10:Maximal efforts, sprint training
💡 Pro Tips for Cardio Training
- • Use RPE to adjust intensity based on how you feel that day
- • Combine RPE with heart rate monitors for best results
- • RPE improves with experience - practice rating your effort
- • Weather, fatigue, and nutrition all affect RPE perception