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The rate of perceived exertion (RPE) scale is a tool that allows people to measure how they feel during aerobic or anaerobic exercise (e.g., their effort, strain, discomfort and/or fatigue). Formally, the scale is called the Borg rating of perceived exertion scale, named after Swedish psychologist Gunnar Borg.
The scale uses heart rate, breathing rate, sweating and muscle fatigue to measure how hard a person is exercising. The sensations felt correspond with numbers on the scale. For instance, if people estimate they are working out somewhat hard, that level of exertion corresponds with 12 to 13 on the scale – which is about 60 percent of their maximum heart rate.
The scale was originally designed to run from 6 to 20:
6 – no exertion
7
7.5 – extremely light exertion
8
9 – very light exertion (such as walking slowly at your own pace)
10
11 – light exertion
12
13 – somewhat hard (breathing and heart rate are up, but you can continue)
14
15 – hard (heavy)
16
17 – very hard (you have to push yourself to continue, and you feel tired)
18
19 – extremely hard (you are exercising at a new level)
20 – maximum exertion
Multiplying the exertion rating by 10 has been found to give a good approximation of the actual heart rate. For instance, if the perceived exertion rate is 15, and 15 x 10 = 150, then the heart rate should be about 150 beats per minute. However, this is only an approximation; the actual heart rate can vary widely depending on age, health and fitness level.
While the original Borg rate of perceived exertion scale is a relatively accurate and commonly used method of monitoring the intensity of aerobic activity, the 6 to 20 scale is sometimes difficult to recall in the midst of strenuous activity. For this reason, a revised version of the RPE scale has been developed. This revised version uses slightly different terminology and a 0-to-10 scale, which can be easier to follow. Both the 6-to-20 RPE scale and the 0-to-10 RPE scale correlate well to actual physiological exertion. The modified Borg RPE Scale runs as follows:
0 – nothing at all
0.5 – very, very weak
1 – very weak
2 – weak
3 - moderate
4 – somewhat strong
5 – strong
6
7 – very strong
8
9
10 – very, very strong
maximal
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