Your rating could be 11 but mine could be 16 for the same amount of effort, so this is totally subjective and depends on many factors.
However, learning to push the envelope forward with every work out or session is where the magic in training
lies.
When working with clients, combining the two principles above leads to all training focusing on the hardest, SAFE, effort someone can put into a lift, sprint or interval work.
When we push a muscle or our CV system past its last point a process called super-compensation occurs which nudges the body into making improvements such as a stronger heart or larger muscles
Of course we have evolved to always keep some effort in the tank. Pushing to a RPE of 20 could injure us and is not a good survival tactic. Imagine fighting your prey for dinner to the point of exertion and not having enough energy to then scarper away from a passing tiger that wants to eat you.
Our bodies are also hard wired to hold on to energy....this is one major reason why getting exercise done is
really hard sometimes!
Now back to the RPM counter.
The engine in a car cruises along at around 5000-7000 RPM, imagine this as your moderate exertion.
When we push ourselves that little bit more the needle moves up...
The red line is injury, overtraining or break down...you will pay for it later!
The magic happens JUST BEFORE the red
line. This is the 8th/9th rep in a heavy squat session or the last burst on an interval sprint. This is where your body is 'shocked' into assuming that this effort could happen again so it makes changes after. It is super hard..what you put in your will get back two-fold in gains.
All the effort beforehand is important but it is the cumulative effort that has built up for that final push which nudges you forward into super-compensation.
The important bit:
This magic 'RPM' is totally dependant on your current fitness level as to the level of effort you are putting in.
When you are in this range you are working JUST AS HARD as anyone at the same RPM....even if twice as fit as you are.
Being unconditioned isn't because we are 'lazy' it is because maybe we simply haven't got comfortable with being UNcomfortable.
Know that every little push into your magic RPM, however small it seems, is a massive step forward on your journey. Enjoy every difference you make and
nurture the feeling.
When the going gets tough your really are working to YOUR Olympic level effort and it is just as worthy as Chris Hoy pushing that last extra lap.
Rev yourself up to get some magic,
J
