Follow the below guide when gauging your exercise intensity level. Depending upon the program, your trainer may prescribe you to work at specific intensities.
1-10 Perceived Exertion Scale
- Level 1: I’m watching TV and eating bon bons
- Level 2: I’m comfortable and could maintain this pace all day long
- Level 3: I’m still comfortable, but am breathing a bit harder
- Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly – Moderate/Aerobic 4-5
- Level 5: I’m just above comfortable, am sweating more and can still talk easily
- Level 6: I can still talk, but am slightly breathless – Hard/Aerobic Intervals 6-7
- Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
- Level 8: I can grunt in response to your questions and can only keep this pace for a short time period – Very Hard / H.I.I.T 8-9
- Level 9: Think about talking to me, I’ll hit you
- Level 10: I wish I were dead
OR – you may use the below 6-20 scale
Borg Perceived Exertion Scale
6 No exertion at all
7
Extremely light (7.5)
8
9 Very light – corresponds to “very light” exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
Moderate – Aerobic “Fat Burning” Training Zone. 11-13 |
10
11 Light
12
13 Somewhat hard – but it still feels OK to continue
“Hard” Range -Often Used for Aerobic Intervals 14-16 |
14
15 Hard (heavy)
16
H.I.I.T. (High Intensity Interval Training) 17-19 |
17 Very hard – is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.
18
19 Extremely hard – For most people this is the most strenuous exercise they have ever experienced.
20 Maximal exertion
Borg RPE scale
© Gunnar Borg, 1970, 1985, 1994, 1998