RATING OF PERCEIVED EXERTION 

The Borg scale, Rating of Perceived Exertion (RPE), was introduced in 1970 and is based on a 

scale from 6 to 20 roughly based on heart rate at rest to maximal exercise i.e., 60 to 200 

beats/min.  Generally speaking, for the majority of individuals, exercise intensity should be 

maintained between an RPE of 11 15 (fairly light to hard) for the majority of the exercise session 

for maximal training stimulus.  RPE can be adjusted up or down depending on individual levels of 

fitness and training goals. 

RATING 

DESCRIPTION 

6 

7 

Very, very light 

8 

9 

Very light 

10 

11 

Fairly light 

12 

13 

Somewhat hard 

14 

15 

Hard 

16 

17 

Very hard 

18 

19 

Very, very hard 

20 

Note: From G.A.V. Borg, "Psychological Bases of Perceived Exertion," Medicine and Science in 

Sports and Exercise, 14(5), 377 381.  American College of Sports Medicine, 1982.