How Hard Should You Be Working? Understanding Rate of Perceived Exertion (RPE) in CrossFit
Walk into any CrossFit class and you’ll see a wide range of effort levels—someone going all-out on the bike, someone else moving steadily through their lifts, and another athlete modifying movements to stay consistent.
So how do you know what your effort should be?
That’s where Rate of Perceived Exertion (RPE) comes in.
What Is RPE?
RPE is simply a way to measure how hard you feel like you’re working on a scale from 1 to 10.
- 1–2: Very light effort (think walking or easy movement)
- 3–4: Moderate, you’re moving but not challenged
- 5–6: Starting to feel it, breathing heavier
- 7–8: Hard effort, you’re focused and pushing
- 9: Very hard, close to your limit
- 10: Max effort, nothing left in the tank
It’s subjective—but that’s actually what makes it so useful.
Because in CrossFit, everything is relative to YOU.
Why RPE Matters in CrossFit
One of the biggest misconceptions about CrossFit is that every workout should leave you flat on the floor.
That’s not the goal.
The real goal is appropriate intensity, and RPE helps you find it.
Here’s why it matters:
1. It Keeps You Safe
Not every day is a max-out day. Using RPE helps you avoid pushing to a 9 or 10 when your body is only ready for a 6 or 7. That’s especially important if you’re managing soreness, fatigue, or minor injuries.
2. It Improves Consistency
If every workout is an all-out effort, burnout isn’t far behind. RPE allows you to adjust day-to-day so you can keep showing up, and that’s where real progress happens.
3. It Builds Awareness
Learning how your body feels at different effort levels is a skill. The more you understand your own output, the better you’ll be at pacing workouts, choosing weights, and progressing over time.
What RPE Looks Like in a CrossFit Class
At CrossFit Dwell, we don’t approach every workout the same way.
Strength Days
You might see an RPE target like 7–8. That means you should finish a set knowing you could have done 2–3 more reps with good form. We’re building strength and not testing it every time.
Conditioning (MetCons)
Some workouts are designed to push into that 8–9 range. Others are meant to be more sustainable at a 6–7 so you can keep moving the entire time.
Skill or Technique Work
This is where we slow things down and focus on quality, not intensity, so a lower RPE is recommended, usually around 4-6.
The Hard Truth About RPE
RPE only works if you’re honest with yourself.
It’s easy to go too heavy because the person next to you is lifting more.
It’s easy to push to a 9 when the workout is meant to be a 7.
It’s also easy to hold back when you could give more.
RPE requires you to check your ego at the door and focus on what you need that day.
A Simple Way to Start Using RPE
Next time you’re in class, ask yourself:
- “How does this actually feel?”
- “Could I do more reps with good form?”
- “Am I pacing this the way it was intended?”
And if you’re not sure, ask your coach. That’s what we’re here for.
CrossFit isn’t about going as hard as possible every single day.
It’s about training smart so you can keep getting stronger, moving better, and showing up for the long run.
RPE is one of the simplest tools we have to make that happen.
And when you start using it well, you’ll notice something powerful:
You’re not just working harder…
You’re working smarter.
If you’ve never thought about how hard you should be working in your workouts, we’d love to help you dial that in. Come talk to a coach at your next class. We’ll help you find the right intensity for where you are right now.
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