| | 0 | Rest | Apart from lying, sitting or standing still, you are not doing anything! Get off that couch! | | 1 | Very very easy | Very light exertion, such as gentle walk. | | 2 | Very easy | Light exertion, such as a fast walk or even a gentle run. | | 3 | Easy | An exertion level that you can easily hold a conversation. One you feel that you could maintain for hours. This is commonly the level for a typical easy run. | | 4 | Moderate | You can still hold that conversation, it's just getting a little more difficult. | | 5 | Somewhat hard | It is difficult to hold a conversation at this level, and you certainly need a little time between sentences to get your breath back. | | 6 | Moderately hard | Your breathing's getting hard and you can only manage short sentences at a time. Generally, this is the level that TrainAsONE Threshold workouts are aiming for, though you might feel otherwise. | | 7 | Hard | An intense level of exercise, where you are breathing hard and when asked to do it for 15 minutes your only thought is 'no way' (to put it mildly). | | 8 | Really hard | A high level of exercise that you could maintain for at most 6 to 8 minutes. You might be able to utter a word or two, but you'd be gasping if you did. Generally, this is the level that TrainAsONE Interval workouts are targetted at, though you might think differently! | | 9 | Really really hard | This is an extremely high exertion level that you could maintain for not much more than a minute - if you are lucky. Talking is probably out of the question. Generally, this is the level that TrainAsONE Repetition workouts are aiming for, though you might feel otherwise! | | 10 | Maximal | Your maximum effort. This would be 'all out' efforts such as your fastest sprints or a race where you 'gave it your all'. Consequently, this should mean that this rating would include fast assessment runs. |
A guide to Perceived (Subjective) Effort.