In our workouts we refer to % of effort. Much of this is left up to you to determine.
Here are two tools that you can use to help determine the effort that you are putting into your workouts.
Maximum Heart Rate(MHR) and Perceived Rate of Exertion(PRE) calculations will help to accurately target your most effective workout intensity.
Your MAXIMUM HEART RATE (MHR) calculation is important because it helps you determine your exercise intensity. Traditionally, we’ve used the formula 220 minus your age to calculate MHR then multiplied the MHR by certain percentages to determine the right heart rate “zones” to exercise in:
• 50 to 70 percent (MHR x .5 to .7) for an easy workout
• 70 to 85 percent (MHR x .7 to .85) for a moderate workout
• 85 to 95 percent (MHR x .85 to .95) for an intense workout or interval training
The only way to truly know your maximum heart rate calculation is by testing it in a laboratory. Since this isn’t practical for most people, the MHR can be a great resource for you.
Another tool to help determine your exercise intensity. A combination of the following fitness tips should help you figure out where you are when working out and where you need to be.
Your PERCEIVED RATE OF EXERTION (PRE) calculation is a way of labeling your workout intensity. This is very easy to apply to your workout. While there are a couple of different scales that researchers use, we like the 1–10 scale, where:
• 1-2 is completely resting….from no effort to going about your normal activities
• 3-4 would be the equivalent of an easy walk.
• 5–6 is moderate effort that you can easily sustain
• 7-8 is working hard.
• 9–10 is the equivalent of racing.
*A person can sustain a 9–10 RPE for only a very short period of time.
In our workouts I will refer to each of these as a way of letting you know the effort that is expected.