RPE Scale

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.

There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).

15 Point Scale

• 6 - 20% effort
• 7 - 30% effort - Very, very light (Rest)
• 8 - 40% effort
• 9 - 50% effort - Very light - gentle walking
• 10 - 55% effort
• 11 - 60% effort - Fairly light
• 12 - 65% effort
• 13 - 70% effort - Somewhat hard - steady pace
• 14 - 75% effort
• 15 - 80% effort - Hard
• 16 - 85% effort
• 17 - 90% effort - Very hard
• 18 - 95% effort
• 19 - 100% effort - Very, very hard
• 20 - Exhaustion