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Dr. Borgs Rate of Perceived Exertion is an alternative to using your heart rate to monitor the intensity of a workout. To use this scale ask yourself, How hard does this work seem to me? If the intensity of work feels between fairly light (11) and hard (15) you are in your training zone (6 would feel like relaxing in a chair and 20 would feel like all-out effort).
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6 |
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| 7 |
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Very, very light |
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| 8 |
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| 9 |
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Very light |
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| 10 |
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| 11 |
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Fairly light |
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| 12 |
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| 13 |
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Somewhat hard |
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| 14 |
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| 15 |
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Hard |
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| 16 |
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| 17 |
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Very hard |
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| 18 |
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| 19 |
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Very, very hard |
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| 20 |
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*Check with your physician if you are on medication that may influence your heart rate (blood pressure medication, allergy medications, etc,). When in doubt, check with your physician or pharmacist. |
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