Perceived Exertion Scale

 Xplosive Speed
 

 

The following chart provides an appropriate estimate of training intensity levels for conditioning workouts.

 

Intensity Level  % Max HR Description
1 extremely easy 0-5% I'm quietly watching TV
2 easy 10-20% I could maintain this comfortable pace
3 very light 20-30% I'm still comfortable, but am breathing a bit harder
4 light 30-50% I'm lightly sweating and can carry on a conversation effortlessly
5 moderate 50-60% I'm just above comfortable, am sweating more and can talk easily
6 somewhat hard 60-70% I can still talk, but am slightly breathless
7 hard 70-80% I can still talk, but I don't really want to. I'm sweating more
8 very hard 80-90% I can only keep this pace for a short time period
9 extremely hard 90-95% I cannot continue for long at this pace
10 maximal exertion 100%+ I cannot work harder - I have reached maximal exertion

 

This scale is used to assist in choosing appropriate weights and resistance for strength training exercises.

Intensity Level

  Description

Strength Reps
1 extremely easy 30+
2 easy 25+
3 very light 20+
4 light 15 to 20
5 moderate 12 to 15
6 somewhat hard 10
7 hard 8
8 very hard 6
9 extremely hard 2 to 4
10 maximal difficulty 1
11 supra-maximal difficulty negatives