Exercise Intensity Evaluation
Perceived Exertion (PE) is a measurement “tool” that all athletes can use to measure and objectively evaluate their performance. The tools that are used by the athlete evaluate the athlete’s performance based on effort and workload. These cues are based on the perceptions or feelings of intensity.
Initially these will be subjective. However, over time the athlete’s insight combined with cross-referencing PE with heart-rate, speed or power – will become objective.
The simplest form of PE evaluation is to record a number based on a scale of PE intensity. For example, if an athlete runs 5 miles and the effort feels moderate, this can be recorded on the log. As an athlete’s experience broadens, they may integrate multiple components of exercise both subjective and objective including:
Tuning into your senses, including muscle ache, heart-rate, breathing (respiration or ventilatory rate), are all physiological and psychological stimuli that determine your perceived exertion (PE). The ability to precisely project, target and comprehend your effort can be acquired by noting your PE after your sessions. The power of gauging perceived exertion can be readily adapted to your routine. Simply how does the exercise feel? This is the objective of using the PE scale. It has direct correlation to the following:
- Length of workout
- Intensity of workout
- Training background
- Fitness Level
- Body size
- Temperature and humidity
- Psychological and emotional well being
The “tools” that we selected in training, enable you to quantify and evaluate your training program.
On the following page there are two scales for PE – Borg Scale (6-20) and a Modified Scale (1-10). Originally, the Borg Scale (6–20) was correlated to heart rate intensity. The Modified Scale is a simpler version of the Borg Scale. Athletes may find this scale to be more user friendly. Unfortunately, the scale did not account for individual variations in heart rate ranges. Therefore, HR needs to be determined for each individual and then integrated with the PE scale. Distinguishing the physical sensations of the workout will allow an objective and meaningful “feel” for each workout. Making a mental note and an entry into your log will provide ongoing evaluation.
Perceived Exertion Scale for Cycling and Running
