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The rate of perceived exertion (RPE), also known as the Borg scale,
was developed by Swedish physiologist G.A.V. Borg. This scale rates
exercise intensity from 6 to 20 depending upon how you feel or the
perception of your effort. The scale is as follows:
You can get an approximate heart rate level for each rating by simply
adding a zero to each rating. For example a rating of 12 will result in
an approximate heart rate of 120 beats per minute. Your RPE will vary
depending upon the factors discussed earlier. That is the major
benefit of this type of training. If your body is strong and rested, you
will feel strong and your pace will feel easier. When your body is in
this condition, you are able to train harder and the RPE will support
this. If you are feeling tired and sluggish, it is because your body
needs a break. In this condition, your pace will feel harder. Again, this
will show up in your RPE and you will train at the proper level for that
day.
Rating perception of effort
6 Minimal
7 Very, very light
8 Very, very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very, very hard
20 Maximal
