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Instructions for Modified Borg
Rating of Perceived Exertion (RPE) Scale
While training, we want you to rate your
perception of exertion. This feeling should reflect how heavy
and strenuous the exercise feels to you, combining all
sensations and feelings of physical stress, effort, and
fatigue. Do not concern yourself with any one factor such as
leg pain or shortness of breath, but try to focus on your
total feeling of exertion.
Look at the rating scale below while you are engaging in an
activity; it ranges from 0 to 11, where 0 means "no exertion
at all" and 11 means "maximal exertion." Choose the number
from below that best describes your level of exertion. This
will give you a good idea of the intensity level of your
activity, and you can use this information to speed up or slow
down your movements to reach your desired range.
Try to appraise your feeling of exertion as honestly as
possible, without thinking about what the actual physical load
is. Your own feeling of effort and exertion is important, not
how it compares to other people's. Look at the scales and the
expressions and then give a number.
Borg RPE Scale
0-
Nothing
1-
Very
Weak
2-
Weak
3-
Moderate
4-
Somewhat
Strong
5-
Strong
6-
7-
Very
Strong
8-
9-
10-
Extremely Strong
almost
maximal
11-
Maximal
2 corresponds to "very light" exercise. For a healthy
person, it is like walking slowly at his or her own pace for
some minutes
4 on the scale is "somewhat hard" exercise, but it still
feels OK to continue.
7 "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. Think
about when the pace is beingpushed on a hard group ride
11 on the scale is an extremely strenuous exercise level.
All out
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