The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a client’s intensity level. Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate. The original scale used a 15 point system (6-20) but in the essence of ease of use we will use the Modified Borg Scale, a 9 point (1-10) system.
The chart below gives side by side comparison for Traditional (TBS) and Modified (MBS) Borg Scales.
|Modified Borg Scale||Traditional Borg Scale|
|Your hardest race||10||20||Maximum Effort|
|Extremely difficult||9||19||100% Extremely Hard – near muscle exhaustion|
|Really Hard||7||17||90% Very hard – can keep pace for short time period|
|Hard||6||15||80% Hard – able to push but still maintain proper form|
|Steady Pace||5||13||70% Steady Pace – somewhat hard, can talk in short sentences|
|Easy Pace||4||11||60% Fairly Light – can talk in longer sentences|
|Easy||3||9||50% Very Light – comfortable with slightly increased breathing|
|Really Easy||2||7||30% Extremely Light – able to maintain pace easily|
|Rest||1||6||20% No Exertion – little to no movement|