Rate of Perceived Exertion

10

Max Effort Activity. 100% work rate, feels impossible to continue, out of breath, impossible to talk. Finishing kick in a race, 1 rep max or a flat out sprint

9

Very Hard Activity. Very difficult to maintain this intensity, can barely breath and speak a word. A 400 or 800 metre race the highest level of effort that can be sustained.

7-8

Vigorous Activity. Uncomfortable, can barely speak a sentence, difficult to communicate. Bicycle riding, swimming or any activity the gets the heart pounding

4-6

Moderate Activity. Feels like you can exercise for hours, breathing is heavy but can hold a short conversation. This is the level used for long distance Cardio-Vascular activity e.g. brisk walking or jogging

2-3

Light Activity. Feels like you can exercise for hours, breathing is easy and can hold a full conversation. This is the level used for stretching, warm ups and cool downs

1

Very Light Activity. Any waking activity that is not sleeping. e.g. watching T.V., driving etc.