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