KNOX ROBINSON

Mat Gallager talks to the charismatic iFit trainer about his training style, RPE, long-distance races and mindfulness in running

- Mat Gallager

iFIT has a wealth of talented trainers at its disposal but none have quite the style and charisma of Knox Robinson. The New York native has chalked up nearly 100 videos on the platform, with series visiting South Africa, Kenya, Mexico City and many more. His authentic and relaxed style has made him a popular choice for new and advanced runners alike, both on the iFIT platform and beyond.

So we were keen to find out more about the advice Robinson would give those looking to either start or take their running up a notch in 2024.

RATE OF PERCEIVED EXERTION

One of the main measurements used across all iFIT workouts is the rate of perceived exertion or RPE. This allows runners, as well as cyclists and rowers, to put in an effort relative to their ability rather than try to hit a certain speed. "RPE is great because it is a metric to get us to learn how to run on feel," says Robinson. "It's an incredibly instructive tool from day one that we can use to understand what's happening with our bodies and minds."

The level of RPE is personal - your RPE won't be the same as another user's RPE, or your iFit trainer's RPE, but the relative level of effort will be the same. The RPE scale on iFit runs from one to 10, with warm-up jogs normally around a four, steady runs at a five or six, and faster sprints hitting an eight or nine. Some trainers break this down by heart rate; for instance, a five RPE is considered a maximum of 77% of your maximum heart rate.

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