TRAINING LEVELS GUIDE

In all 220’s coaching advice, our experts refer to four levels of effort to tell you how hard you should be working. Based on the standard ‘rate of perceived exertion’ scale (RPE) the levels are as follows…

MAX EFFORT (RPE 9–10)

Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going.

VIGOROUS (RPE 7–8)

The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on.

MODERATE (RPE 4–6)

Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation.

EASY (RPE 1–3)

A ‘go all day’ effort. Light activity, which at the lower end takes hardly any exertion and towards number 3 is still easy enough that you feel like you could maintain it indefinitely.