Heart Rate Range Table

Use this table to help you set your training intensity based on your heart
rate level, Target Heart Rate (THR). The numbers in this table are based on
the Karvonen Formula, using an estimated maximum heart rate and a
resting heart rate of 70 bpm. You can get a more accurate figure using
actual numbers for resting heart rate and max heart rate and using
this Karvonen Calculator.
Table of heart rate at training intensities from 50-90%
age 50% 60% 65% 70% 75% 80% 90%

10 140 154 161 168 175 182 196

11 140 153 160 167 174 181 195

12 139 153 160 167 174 180 194

13 139 152 159 166 173 180 193

14 138 152 158 165 172 179 192

15 138 151 158 165 171 178 192

16 137 150 157 164 171 177 191

17 137 150 156 163 170 176 190

18 136 149 156 162 169 176 189

19 136 149 155 162 168 175 188

20 135 148 155 161 168 174 187

21 135 147 154 160 167 173 186

22 134 147 153 160 166 172 185

23 134 146 153 159 165 172 184

24 133 146 152 158 165 171 183

25 133 145 151 158 164 170 183

26 132 144 151 157 163 169 182

27 132 144 150 156 162 168 181

28 131 143 149 155 162 168 180

29 131 143 149 155 161 167 179

30 130 142 148 154 160 166 178

31 130 141 147 153 159 165 177

32 129 141 147 153 159 164 176

33 129 140 146 152 158 164 175

34 128 140 145 151 157 163 174

35 128 139 145 151 156 162 174

36 127 138 144 150 156 161 173

37 127 138 143 149 155 160 172

38 126 137 143 148 154 160 171

39 126 137 142 148 153 159 170

40 125 136 142 147 153 158 169

41 125 135 141 146 152 157 168

42 124 135 140 146 151 156 167

43 124 134 140 145 150 156 166

44 123 134 139 144 150 155 165

45 123 133 138 144 149 154 165

46 122 132 138 143 148 153 164

47 122 132 137 142 147 152 163

48 121 131 136 141 147 152 162

49 121 131 136 141 146 151 161

50 120 130 135 140 145 150 160

51 120 129 134 139 144 149 159

52 119 129 134 139 144 148 158

53 119 128 133 138 143 148 157

54 118 128 132 137 142 147 156

55 118 127 132 137 141 146 156

56 117 126 131 136 141 145 155

57 117 126 130 135 140 144 154

58 116 125 130 134 139 144 153

59 116 125 129 134 138 143 152

60 115 124 129 133 138 142 151

61 115 123 128 132 137 141 150

62 114 123 127 132 136 140 149

63 114 122 127 131 135 140 148

64 113 122 126 130 135 139 147

65 113 121 125 130 134 138 147

66 112 120 125 129 133 137 146

67 112 120 124 128 132 136 145

68 111 119 123 127 132 136 144

69 111 119 123 127 131 135 143

70 110 118 122 126 130 134 142

71 110 117 121 125 129 133 141

72 109 117 121 125 129 132 140

73 109 116 120 124 128 132 139

74 108 116 119 123 127 131 138

75 108 115 119 123 126 130 138

76 107 114 118 122 126 129 137

77 107 114 117 121 125 128 136

78 106 113 117 120 124 128 135

79 106 113 116 120 123 127 134

80 105 112 116 119 123 126 133

Rating of Perceived Exertion Scales

The RPE Scale is a common method for determining exercise intensity levels.
It is used in some research studies for that purpose, but may also be used in
training programs to describe the intensity of training sessions. The scale of
perceived exertion is how hard you feel your body is working, and therefore
is a subjective measurement.

The commonly used scale is based on the research of Gunnar Borg, and is
therefore also called the Borg Scale.

There are several versions of this scale on this site:

o Borg 6-20 — the original scale as developed by Borg, with the ratings
between 6-20 which can correspond to 1/10 of the exercise heart rate.

o Borg CR10 — an updated combined category and ratio scale by Borg

with the ratings between 0 (nothing at all) and 10 (very very hard).

o Borg CR100 (centiMax) Scale — a more fine-graded CR-Scale

compared to CR10.

o Topend Sport's RPE-5 Hand Scale — a new scale with some

advantages over the other scales. For this RPE Scale, the subject just
holds up the fingers of their hand to indicate the intensity level - from
1 to 5.

o Rob's RPE-10 Hand Scale — a variation of the Borg CR10 scale

incorporating the Chinese one-hand counting method. For this RPE
Scale, the subject just holds up one hand to indicate the intensity level
from 1 to 10.
Instructions for Use

The RPE measurement should be taken while the subject is undertaking the
exercise, not just after they have stopped. Prior to exercising, the subjects
should be given instruction about how to use the RPE scales. Use the
following text as an example of what to say.

Do not concern yourself with any one factor such as leg pain or shortness of
breath, but try to focus on your total feeling of exertion. Look at the rating
scale while you exercising. Choose the number that best describes your level
of exertion. Try to evaluate your feeling of exertion as honestly as possible.
It is your own feeling of effort and exertion, not how it compares to other
people's scores.

Rating of Perceived Exertion - CR100 (centiMax) Scale

The RPE Scale (based on the research of Borg, and often called the Borg
Scale) is a common method for determining exercise intensity levels based
on subjective choices of descriptions of the exercise intensity. There are
several versions of the scale available, the RPE 1-10, RPE 1-20 and this
more finely-graded CR-Scale that goes up to 100.

The CR100 (centiMax) scale varies from 0 to 100 with the verbal descriptors
placed where they belong on a ratio scale. The 0 level on the scale is
described as “nothing at all”, and 100 is described as maximum. In between
these points the descriptors minimal, extremely weak, very
weak, weak, moderate, somewhat strong, strong, very strong,
and extremely strong are interspersed.

The level rated as maximum is based on the previous experience of a

maximal perceived exertion, therefore the scale also allows for absolute
maximum, a value above 100 which can be given by the subject if they
produce or perceive an intensity never needed or experienced before.

It is important to have a standard introduction and explanation of the

instructions. Here is an example of the instructions used by Molander et al.
(2013).

“Use this rating scale to tell how strong your experience is. Your experience
can be about effort, pain, or something else. One hundred (“Maximum”) is a
very important level of intensity. This level is to be considered as a
referential point on the scale. It is the strongest experience or feeling (for
example, from effort) you ever had. Still, it is possible to experience or
imagine something even stronger. For that reason there is on the scale
“Absolute maximum” at the top of the scale, marked with a “•”. If your
experience or feeling is stronger than 100, you can use a higher number.
Usually the intensity in our experiences is not as strong as 100, and often
numbers below 2–3 are not needed either. The scale works as a percentage
scale, and there is very good agreement between what the verbal
expressions means and what the numbers stand for”