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the Heart Rate program. This function can be used during manual mode or during any of the nine
different programs. The Heart Rate program automatically controls resistance at the pedals.
Rate of Perceived Exertion
Heart rate is important but listening to your body also has a lot of advantages. There are more
variables involved in how hard you should workout than just heart rate. Your stress level, physical health,
emotional health, temperature, humidity, the time of day, the last time you ate and what you ate, all
contribute to the intensity at which you should workout. If you listen to your body, it will tell you all of
these things.
The rate of perceived exertion (RPE), also know 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:
Rating Perception of Effort
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 up the factors discussed
earlier. That is the major benet 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
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
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