RPE (your perceived effort, rated 1 to 10 after every session) can feel like a small detail next to the rest of the program. It's actually the most useful piece of information you pass on to your coach. This article, part of the guide to being coached by a sports coach, details why this number matters so much, how to rate it honestly, and what your coach actually does with it.

Why this number matters so much

Your coach doesn't feel your sessions for you. They adjust your program based on what you report, and RPE is the most direct summary of what a session cost you. A reliable RPE lets your coach spot load climbing too fast, a poorly calibrated session, or conversely room left to progress.

Rating your RPE honestly

Log your RPE right after the session, never during; rating mid-effort makes you underestimate, out of a wish to just push through without thinking about it. Base it on the whole session, not just its hardest or easiest moment : a light warm-up followed by a very intense finish gives an overall feeling different from either part taken alone.

Avoiding the most common traps

Two biases come up often. The first : underrating a hard session out of pride, to look fit. The second, the opposite : inflating an easy session to seem like you're going all out. Either way, your coach adjusts based on distorted information : the only one who loses out is you.

Want your coach to see it all in one place?

ProJump keeps a history of your RPE and load, visible to your coach at a glance.

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What your coach does with it

Summed over several days, your RPE (multiplied by session duration) becomes your training load. It's that load, tracked over time, that lets your coach spot progress that's too fast or a plateau, never a single isolated number. See What to Tell Your Coach After a Session for going beyond RPE alone in what you communicate.

Key takeaways

  • RPE is the most direct information you give your coach about what a session cost you.
  • Log it right after the session, never during.
  • Neither underrating nor inflating : both biases equally throw off your program's adjustment.
  • It's the load accumulated over time, not one isolated number, that guides your coach's decisions.
  • An instinctive answer is usually more reliable than a note thought over later.

Frequently asked questions

Should I think for a long time before logging my RPE?

No, an instinctive answer right after the session is usually more reliable than a note thought over hours later.

Does RPE change depending on the sport?

The scale stays the same (1 to 10), but what fills it, breathlessness, load, technique, naturally varies by sport.

What if I'm torn between two numbers?

Pick the most honest one in the moment, without overthinking it. Consistency in tracking matters more than pinpoint precision.

Can my RPE vary week to week for a similar session?

Yes, and that's normal : accumulated fatigue, sleep or stress affect how you feel even for an identical session on paper.

Should I explain my RPE to my coach every time?

Not systematically, but a note alongside the number helps when the session was out of the ordinary.