Categories: General, Glossary
Perceived Effort (also known as subjective effort) is a 0 to 10 based scoring system that reflects your own personal view on the level of exertion required to perform an activity / workout. Below is a guide.
|0||Rest||Apart from lying, sitting or standing still, you are not doing anything! Get off that couch!|
|1||Very very easy||Very light exertion, such as gentle walk.|
|2||Very easy||Light exertion, such as a fast walk or even a gentle run.|
|3||Easy||An exertion level that you can easily hold a conversation. One you feel that you could maintain for hours. This is commonly the level for a typical easy run.|
|4||Moderate||You can still hold that conversation, it’s just getting a little more difficult.|
|5||Somewhat hard||It is difficult to hold a conversation at this level, and you certainly need a little time between sentences to get your breath back.|
|6||Moderately hard||Your breathing’s getting hard and you can only manage short sentences at a time. Generally, this is the level that TrainAsONE Threshold workouts are aiming for, though you might feel otherwise.|
|7||Hard||An intense level of exercise, where you are breathing hard and when asked to do it for 15 minutes your only thought is ‘no way’ (to put it mildly).|
|8||Really hard||A high level of exercise that you could maintain for at most 6 to 8 minutes. You might be able to utter a word or two, but you’d be gasping if you did. Generally, this is the level that TrainAsONE Interval workouts are targetted at, though you might think differently!|
|9||Really really hard||This is an extremely high exertion level that you could maintain for not much more than a minute – if you are lucky. Talking is probably out of the question. Generally, this is the level that TrainAsONE Repetition workouts are aiming for, though you might feel otherwise!|
|10||Maximal||Your maximum effort. This would be ‘all out’ efforts such as your fastest sprints or a race where you ‘gave it your all’. Consequently, this should mean that this rating would include fast assessment runs.|
Four important points:
- Whilst the above is centred on expressing effort with respect to breathing and conversational ability, your rating should also reflect additional factors such as duration and general fatigue. For example, a very slow paced run that you can easily hold a conversation (level 3), but is of a long duration on tired legs would be upgraded to a higher score. As such, and expressed above, by definition a best effort race would also be a 10.
- When scoring speed workouts and assessment runs you should primarily be thinking about the fast steps. However, if (for example) you found the warm-up and cool-down steps a little harder than you would expect you may wish to increase your score slightly.
- This is a guide. Do not feel bound by it. For example, we know users who find Repetition runs not as strenuous as the above would suggest and mark them nearer a 7 and feel Intervals are more of a 9.
- Find a set of rules that seem right for you, and stick to these. Consistency of how you score is more important than the scores themselves, i.e. If I always score my easy runs as a 4 and you a 2, that is fine.
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