rpe.guru

RPE

2–3

Recovery run

Short and very easy, the day after something hard. It gets you moving without adding to the load.

How it feels

  • 2, easy: Comfortable. You could keep this up for hours. Breathing: relaxed and easy. Talk test: you could sing.
  • 3, light: Breathing a little harder, still easy to chat. Breathing: a little deeper than walking. Talk test: a full conversation.

Start with

20–30 minutes at RPE 2–3, on flat ground if you can.

How it builds

It doesn't build. It stays short and easy.

Watch out for

Letting it turn into an easy run. If in doubt, go slower or walk.