LEARNING
AIM A
Exercise intensity:
RPE/Borg scale
Exercise intensity refers to how hard you are working in a training session. You need to be
able to explain what the ‘rating of perceived exertion’ (RPE – also known as Borg) scale
measures and how it can be used to measure exercise intensity and calculate heart rate.
The RPE (Borg) Scale
The RPE or Borg Scale measures a performer’s rate of
perceived exertion – that is how hard they think they are
working.
It is a scale from 6 to 20, where 6 is no exertion at all and 20
is maximum exertion.
Alongside other physiological data it can be used to estimate
HEART RATE (HR) and therefore monitor if a person is in the
correct training zone, i.e. if they are working at the appropriate
intensity.
Rating of
Perceived
Exertion
Intensity
6
No exertion
T
7
8
9
10
11
12
AF
It is generally agreed that perceived exertion
ratings between 12 and 14 on the RPE scale suggest
that physical activity is being performed at a
moderate level of intensity. That would mean that
CARDIOVASCULAR FITNESS was being improved.
Light
The Borg
(1970) 6–20
RPE scale
13
Somewhat hard
14
15
Hard (heavy)
16
17
Very hard
18
19
20
Maximal exertion
D
R
Relationship between RPE
and heart rate
USING RPE TO PREDICT HEART RATE
Instead of using a heart rate monitor,
you can use the RPE scale to predict
the exercise HR of an individual using
the relationship:
RPE x 10 = heart rate (bpm)
If an athlete rates themselves at 14
on the RPE scale this would suggest a
heart rate of approximately 140 bpm.
This can help you to calculate training
zones.
USING HEART RATE TO ESTIMATE RPE
You can use an individual’s exercise
heart rate (bpm) to predict their RPE
rating as follows:
Heart rate (bpm) ÷ 10 = RPE rating
If an athlete has a heart rate of 140
bpm, their approximate RPE scale
rating should be 14.
An individual reports an RPE of 13.
What is their approximate heart rate at this
point?
(1 mark)
A
B
C
D
✓
120
130
140
145
Remember to show
your workings.
Workings: 13 x 10 = 130
1 State one benefit of using the RPE scale to
assess perceived exertion and intensity.
(1 mark)
1
LEARNING
AIM A
Exercise intensity:
heart rate
Exercise intensity refers to how hard you are working during a training session. Measuring
heart rate is one way of measuring exercise intensity.
Why is intensity
important?
It is important to get the intensity of
your training correct. Training at the
wrong intensity may not help to improve
the element of fitness you are trying to
develop. Training at too high an intensity
can result in injury and burnout.
AF
TARGET HEART RATE is the most common
method used for measuring exercise intensity.
HEART RATE can be measured manually by
counting the pulse or by using a heart rate
monitor.
T
Target heart rate
Using a heart rate monitor to
measure exercise intensity
Key terms
D
R
You need to understand the following
terms in relation to exercise intensity:
HEART RATE (HR): the number of times
your heart beats per minute. It is
measured in beats per minute (bpm).
RESTING HEART RATE: your heart rate
at rest.
MAXIMUM HEART RATE (HRmax): the
maximum recommended safe heart rate
for an individual during exercise.
Calculating maximum
heart rate
You need to be able to calculate your
maximum heart rate as this will help you
to work out your training zones and
thresholds.
In order to calculate your maximum
heart rate you need to use the
following calculation:
Maximum heart rate = 220 – age
Therefore, if Bobby is 18 his maximum
heart rate would be 202 bpm:
220 – 18 = 202
The table below shows the maximum heart rate
values for three individuals.
Calculate their ages from this information.
(3 marks)
2
Athlete
HRmax
Age
Rob
201
220 – 201 = 19
Nadeem
190
220 – 190 = 30
Sarah
187
220 – 187 = 33
Jane is a 33-year-old female athlete.
1 What is Jane’s maximum heart rate (HRmax)
in beats per minute (bpm)?
(1 mark)
Remember to show your workings
when doing calculations.
LEARNING
AIM A
Exercise intensity:
training zones
You will need to be able to explain and calculate training zones.
Training within your target zones
200
180
Ana
ero
160
bic
Thr
esh
old
Zon
e
T
Heart rate (beats per minute)
To maximise the training adaptations taking place
during exercise you should train within your
TARGET HEART RATE zone.
The target zone you train within depends on the
type of benefits you are hoping to achieve.
If you are trying to improve your cardiovascular
fitness you need to train within your aerobic
training zone which is 60–80 per cent of your
maximum heart rate (HRmax).
If you are training for more explosive, high
intensity activities you would need to be working
within the ANAEROBIC or HIGH INTENSITY
training zone. The chart opposite shows the
various training zones.
140
Targ
et
Hea
% of Max.
Heart Rate
120
rtra
te Z
one
Fat B
urnin
Warm
Up/Co
AF
100
g Zo
ne
80
ol Dow
n Zone
85%–100%
65%–85%
50%–65%
50% or less
20 25 30 35 40 45 50 55 60 65�
Age
Training zone chart
Calculating your target zones
Your target zones will depend on your age. You need to work out your MAXIMUM
HEART RATE and then calculate 60–80 per cent of this total.
D
R
Always start with the figure 220.
220 – your age (or the age of the person who is
doing the training) (= HRmax)
Calculate 60 per cent and 80 per cent of
this total to give two figures.
These two figures are the two limits of your aerobic
training zone. Your heart rate needs to stay within
these limits to improve cardiovascular fitness.
Nigel is 45-years-old.
What is the upper limit of his aerobic training
zone?
(2 marks)
Example calculation:
Lucy is 15-years-old.
220 – 15 = 205 (HRmax)
60 x 205 ÷ 100 = 123 (60%)
80 x 205 ÷ 100 = 164 (80%)
Therefore Lucy’s aerobic training
zone is between 123 and 164 bpm.
1 If the aerobic training zone for an
athlete is 114–152 bpm, what age
is the athlete? Please show your
calculations.
(2 marks)
Please show your calculations.
The upper limit of Nigel’s aerobic
training zone would be 140 bpm.
This is because:
220 – 45 = 175 bpm (HRmax)
80 × 175 ÷ 100 = 140 bpm
3