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27
HEART RATE - 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, humid-
ity, 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 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 eort.
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 on the factors
discussed earlier. If your body is strong and rested, you will
feel strong and your pace will feel comfortable. 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 dicult. Again, this will show
up in your RPE and you will train at the proper level for that
day.
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
Rating Perception of Eort
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