R.P.E. Scale (Simplified)

 

The Borg Scale is a method of Rating Perceived Exertion (RPE) but the full Borg Scale can be difficult to work with at times. Here is a simplified version of the RPE scale which can be used to gauge an athlete’s level of intensity in training and competition.

  1. Very light
  2. Fairly light
  3. Moderate
  4. Somewhat hard
  5. Hard
  6. Very hard
  7. Very, very hard

It can take a little while to learn to accurately assess your RPE on a scale of 1 to 10 but it is well worth practising.

Tips

  • First get in to the habit of rating each training session on a 1 to 10 scale as soon as you have finished training.
  • When you are used to this, start assessing your Borg RPE during your training.
  • Record your RPE for your training sessions in your training diary.
  • Try copying this scale on to a piece of paper and having it visible (e.g. on  wall) when you use a treadmill, exercise bike (etc).

This can be of great help in managing your pace and effort levels and assessing whether you should increase, maintain or decrease your effort or pace at any given point in a training session especially in relation to the remaining duration of the session.

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