Borg Scale

The Borg Scale is a simple method of rating perceived exertion (RPE) and can be used by coaches to gauge an athlete's level of intensity in training and competition.

Types of scales

There are a number of RPE scales but the most common are the 15 point scale (6-20), and the 9 point scale (1-10).

15 Point Scale

• 6 - 20% effort
• 7 - 30% effort - Very, very light (Rest)
• 8 - 40% effort
• 9 - 50% effort - Very light - gentle walking
• 10 - 55% effort
• 11 - 60% effort - Fairly light
• 12 - 65% effort
• 13 - 70% effort - Somewhat hard - steady pace
• 14 - 75% effort
• 15 - 80% effort - Hard
• 16 - 85% effort
• 17 - 90% effort - Very hard
• 18 - 95% effort
• 19 - 100% effort - Very, very hard
• 20 - Exhaustion

10 Point Scale

• 0 - Nothing at all
• 1 - Very light
• 2 - Fairly light
• 3 - Moderate
• 4 - Some what hard
• 5 - Hard
• 6
• 7 - Very hard
• 8
• 9
• 10 - Very, very hard

Correlation

Research (Journal of Sports Sciences, 2002, 20, 873-899) found that there is a correlation between an athlete's rate of perceived exertion (RPE) and their heart rate, lactate levels, %VO2max and breathing rate.

Related Research Papers

• Sports Medicine 2004; 34(14):967-981
• Borg's Perceived Exertion and Pain Scales. Champaign, IL: Human Kinetics; 1998
• Borg, G, "Perceived Exertion as an indicator of somatic stress", Scandinavian journal of Rehabilitation Medicine 1970, 2(2), 92-98

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Physiology
• Body Type
• Energy Pathways
• Ideal Weight
• Lactic Acid
• Maximum Heart Rate
• Movement Analysis
• Muscle Types
• Range of Movement
• VO2 max

Associated Books

The following books provide more information related to this topic:

• Principles of Anatomy and Physiology, G.J. Tortora et al., ISBN 0 06 046704 5
• Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
• Atlas of Skeletal Muscles, R.J. Stone et al., ISBN 0 697 13790 2
• The Muscle Book, P. Blakey, ISBN 1 873017 00 6
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Keywords: borg, scale, exertion, effort, rating, sport, point, athlete, level, training, method, gauge, intensity, competition, light, muscle, physiology