Measuring Exercise Intensity: RPE & Talk Test

In addition to heart rate, there are two other methods of measuring exercise intensity: rate of perceived exertion (RPE) and the talk test.

Rate of Perceived Exertion
Perceived exertion is how hard an exercising individual feels they are actually working. RPE was originally based on a 15-point scale that began at 6 and ended at 20. This scale was found to be hard to understand by exercisers so a new 10 point scale was developed that begins at zero and ends at 10. During exercise, either scale can be used to gauge the intensity of exercise. The RPE scale is considered a reliable guide as it has a strong linear relationship to heart rate.


Old RPE Scale





New RPE Scale

The Talk Test
The talk test is also used to evaluate exercise intensity during cardiorespiratory exercise. The ability to engage in conversation during exercise represents work at or near a steady rate. When an exerciser can comfortably converse while exercising, their intensity is low to moderate. At the point at which they can just barely respond in conversation the exerciser is at a moderate to vigorous intensity. The talk test also corresponds to heart rate, as it becomes more difficult to engage in conversation the higher the participant's heart rate.

Using heart rate, RPE, or the talk test during exercise can help ensure that you are exercising at the correct intensity for your fitness level and overall goals. Exercise intensity should be measured at regular intervals during all exercise sessions.

Source: AFAA Fitness: Theory & Practice, 5th ed.