Exercise Intensity Monitoring

There are two methods to monitor your exercise intensity during a FAME class.
One method is using the Heart Rate Calculation Formula on the left below,
and the other is using the Rate of Perceived Exertion (RPE) Scale found below on the right.

Reference: AEROBICS Guidelines, 2013; Page 25.

HRR (heart rate reserve) = HRmax (maximum heart rate) – HRest (resting heart rate)

HRmax predict:

  • Without beta-blocker medication = 206.9 – (0.67 x age)
  • With beta-blocker medication = 164 – (0.7 x age)

Target HR = HRest + (X% of HRR)


Rate of Perceived Exertion (RPE) Scale

1   – Extremely light (or no exertion at all)
Extremely easy; effortless to converse

2   – Very light
Very easy; can converse with no effort

3   – Light
Easy; can converse with almost no effort

4   – Fairly light
Moderately easy; can converse comfortably with little effort

5   – Somewhat hard (moderate intensity)
Moderate; conversation requires some effort

6   – Hard (heavy)
Moderately hard; conversation requires a little bit of effort

7   – Harder
Difficult; can talk but must stop talking to catch breath

8   – Very hard
Very difficult; conversation requires maximum effort

9   – Extremely hard
Approaching extreme; difficult to breathe

10 – Maximum exertion
Extreme effort; cannot continue