RPE Exertion Scale Calculator
Borg 6-20 rating to zone and talk test.
What it does
Perceived exertion beats gadgets for new exercisers: one honest number from 6 to 20 sorts light, moderate, and vigorous without straps or apps. The Borg scale anchors fitness guidance worldwide.
The tool above bands any RPE with an estimated heart rate near ten times the rating and the matching talk test. Thirteen means moderate near 130 bpm with sentences intact.
Exercise guidance from sports-medicine and heart groups uses these same RPE bands with the talk test behind them. Heat, hills, and illness inflate ratings; medications and altitude shift pulses.
Rate the whole body, not the boredom. Compare same-route numbers across weeks to prove fitness gains, and let chest pain, faintness, or strange breathlessness overrule every number.
How to use
- Rate effort 6 to 20 honestly.
- Enter the whole number.
- Read light, moderate, or vigorous.
- Read estimated heart rate.
- Apply the talk test check.
- Stop for warning symptoms.
Formula
- RPE
- Borg rating 6 to 20 whole.
Bands: 6-11 light, 12-14 moderate, 15-20 vigorous. Heart estimate multiplies RPE by ten for typical adults; beta blockers, heat, and altitude shift real pulses.
Worked example
Example: RPE 13
RPE 13 during a steady run.
- Effort feels 13 on the 6-20 scale.
- Zone: 12 to 14 reads Moderate.
- Heart tracks near 13 x 10 = 130 bpm.
- Talk test: sentences, not singing.
- Hold this band for steady cardio.
Reference table
| RPE | Zone | Talk |
|---|---|---|
| 6 to 8 | Very light | Sing freely |
| 9 to 11 | Light | Chat easily |
| 12 to 14 | Moderate | Sentences |
| 15 to 17 | Vigorous | Few words |
| 18 to 20 | Maximal | Talk stops |
Limits
- Subjective by design. Heat and illness inflate it.
- Heart estimate is typical-adult only.
- Medications shift real pulses.
- Symptoms overrule numbers always.
Common mistakes
- Rating mood instead of body.
- Comparing across different routes.
- Ignoring heat and hills.
- Skipping warmup before rating.
- Pushing through warning symptoms.
Try it yourself
Quick checks. Answers sit tucked under each question.
Zone for RPE 9?
9 sits 6 to 11: Light near 90 bpm. Talk and sing comfortably.
Zone for RPE 17?
17 sits 15-plus: Vigorous near 170 bpm. A few words at a time.
Questions
What is the RPE scale?
Borg 6-20 scale from no exertion to max: 6-11 light, 12-14 moderate, 15-plus vigorous. Heart rate tracks near RPE times ten in healthy adults.
What is the talk test?
Light: talk and sing. Moderate: talk in sentences. Vigorous: a few words at a time. When talk and numbers disagree, trust the harder one.
Does RPE track heart rate?
Yes, and this page shows it: RPE 13 suggests about 130 bpm. Medications, heat, and caffeine shift real pulses away from estimates.
How much exercise counts?
Most adults target 150 moderate minutes or 75 vigorous weekly with two strength days. RPE sorts new exercisers without any monitor.
Why does easy pace feel hard today?
Heat, hills, illness, poor sleep, and dehydration all inflate ratings at fixed pace. Compare same-route RPE across weeks, not single spikes.
When should I stop?
Chest pain, faintness, or unusual breathlessness stop the session and seek care. RPE guides effort; symptoms overrule numbers.