RPE 계산기 - 주관적 운동 강도

주관적 운동 강도 (RPE) 를 계산하고 이해하여 운동 강도와 훈련 영역을 최적화하세요.

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4 Moderate

Heart Rate Zone: 70-80% HRmax

Breathing: Moderate

Description: Moderate effort. Can speak in short sentences.

Training Application: Aerobic capacity, tempo

RPE Scale Reference

1 Rest

Very, very light. Resting or sitting.

HR: 0-50% HRmax

2 Very Light

Very light effort. Can talk easily.

HR: 50-60% HRmax

3 Light

Light effort. Can hold conversation.

HR: 60-70% HRmax

4 Moderate

Moderate effort. Can speak in short sentences.

HR: 70-80% HRmax

5 Somewhat Hard

Harder effort. Can speak a few words.

HR: 80-90% HRmax

6 Hard

Very hard effort. Difficult to speak.

HR: 90-95% HRmax

7 Very Hard

Extremely hard. Cannot speak.

HR: 95-100% HRmax

8 Maximum

Maximum effort. Only for short bursts.

HR: 100% HRmax