After each training session, Trenara asks for your RPE, the Rate of Perceived Exertion. It’s a simple score from 1 (very easy) to 10 (max effort). This small step is one of the smartest tools in the app and one of the biggest differences between Trenara and other running apps.
Why? Because RPE in running measures something no watch or GPS can: how you felt.
Why RPE matters for runners
Your training plan already tracks external load (pace, distance) and internal load (heart rate). RPE adds a third, crucial layer: perceived effort.
Sometimes you’ll hit every target on paper: perfect pace, steady heart rate. Yet the workout feels harder than planned. That’s valuable information, because it tells us your training load might be too high for where you are right now.
How Trenara uses RPE to protect you
Every workout in Trenara has a target RPE. We compare that with the score you give after your run. Over the week, we sum those scores to accommodate your acute training load (ATL) - the total stress you’ve put on your body in the short term.
If your ATL is too high, your injury risk increases.
If it’s well-balanced, you get the best possible training adaptations.
When your RPE totals are outside our target range, we adjust your plan for the following week, by shortening or even removing a session. The exact change depends on your training phase. This way, you can train smarter, not just harder.
What’s new in our upgraded RPE system
We’ve made some key updates so your training load feedback works even better:
Tighter RPE targets: Narrower ranges (e.g. endurance runs target 2–3) so we can detect high training load earlier.
Faster intervention: We act sooner if your weekly RPE exceeds our plan.
Safety net rule: Three “too hard” sessions in a week? We adjust, no matter the totals.
Unplanned workouts count: Extra runs or strength sessions now factor into your weekly RPE score.
The bottom line
RPE in running isn’t just another metric. It’s the closest an app can get to having a real coach monitor your training load and protect you from overtraining. It’s one of Trenara’s most powerful features, and it’s designed to help you unlock your personal best.
When we posted about this update in our Trenara Community, we immediately got great feedback on making the feature more visible in the app. We’ll work on that — because we want as many runners as possible to benefit from it.
Next time you train, take 5 seconds to enter your RPE. Your future self (and your legs) will thank you.
