Step 1: Complete the RPE assessment quiz below to determine your current cycling effort based on breathing, leg feel, and overall exertion.
Step 2: After assessment, see how your RPE scales to different cycling distances accounting for wind resistance and aerobic demands.
🚴♂️ Need guidance? Jump to cycling disciplines, power zones, or environmental factors.
Current Cycling RPE Assessment
Answer these questions about your recent cycling session to determine your RPE. You can fill in any combination of questions - the more you answer, the more accurate the assessment.
Physical Indicators
Overall Effort & Context
* Required for distance scaling
Target Distance Converter
See how your RPE changes at different distances based on your current 50km at RPE 6.0
RPE at Different Cycling Distances
How your current RPE 6.0 effort scales to different distances
Cycling RPE Calculator - Precision Training for Every Ride
Cycling RPE has unique characteristics compared to running due to mechanical efficiency, wind resistance, and position-dependent fatigue. This calculator accounts for the aerobic and biomechanical demands of different cycling distances.
Why Cycling RPE is Unique:
- • Wind Resistance: Increases exponentially with speed
- • Position Fatigue: Core and upper body stress accumulates
- • Mechanical Efficiency: Less metabolic stress than running
- • Power Output: More consistent than pace-based efforts
- • Gear Selection: Can modify effort distribution
Cycling RPE Guidelines
Cycling Disciplines & RPE Applications
Road Cycling
Long Distance (RPE 4-6)
Steady aerobic effort, sustainable for hours. Build endurance and fat burning efficiency.
Time Trials (RPE 8-9)
Sustained high-intensity effort. Practice race-pace efforts and pacing strategies.
Competitive Cycling
Criteriums (RPE 7-10)
Variable intensity with surges. Practice accelerations and recovery between efforts.
Gran Fondos (RPE 5-8)
Mixed terrain endurance. Practice sustained climbing and group riding dynamics.
RPE vs Power Zone Correlation
Power-Based Training:
- • Zone 1 (Active Recovery): RPE 2-3
- • Zone 2 (Endurance): RPE 4-5
- • Zone 3 (Tempo): RPE 6-7
- • Zone 4 (Threshold): RPE 7-8
- • Zone 5 (VO2 Max): RPE 8-9
- • Zone 6 (Anaerobic): RPE 9-10
RPE Benefits Over Power:
- • Accounts for daily fatigue and stress
- • Works without power meter equipment
- • Integrates environmental factors
- • Considers overall body condition
- • Useful for recovery assessment
Environmental Impact on Cycling RPE
Wind Conditions
- • Headwind: +1-2 RPE
- • Crosswind: +0.5-1 RPE
- • Tailwind: -0.5-1 RPE
- • Gusty: +1 RPE (handling)
Terrain Effects
- • Climbing: +1-3 RPE
- • Descending: -1-2 RPE
- • Rolling Hills: +0.5 RPE
- • Technical: +1 RPE
Weather Impact
- • Heat (>25°C): +1-2 RPE
- • Cold (<5°C): +0.5 RPE
- • Rain: +1 RPE
- • High Humidity: +0.5-1 RPE
🎯 Pro Tip: RPE for Cycling Training
Use RPE to complement power-based training, especially for endurance rides and when environmental conditions vary. RPE helps you listen to your body and adjust intensity based on daily readiness and external factors that power meters can't account for.