Use effort and speech together
Perceived effort: 0 = sitting, 10 = hardest possible
0
1
2
3
4
5
6
7
8
9
10
Moderate: 5–6
You can talk,
but cannot sing.
Breathing is harder.
Vigorous: 7–8
Only a few words
before a pause
to catch your breath.
This is a subjective intensity guide, not a heart-rate conversion.
The same activity can feel different to different people.
Conceptual diagram • not measured data