BORG Scale Reference
The BORG CR-10 scale is a standard tool used in sport science to measure how hard a session felt. It runs from 1 (very light) to 10 (maximum effort).
The scale
| Score | Label | Description |
|---|---|---|
| 1 | Very light | Barely moving, easy warm-up pace |
| 2 | Light | Comfortable, could hold a full conversation |
| 3 | Moderate | Starting to work, breathing harder |
| 4 | Somewhat hard | Noticeably tired, conversation becoming difficult |
| 5 | Hard | Clearly demanding, short sentences only |
| 6 | Hard+ | Sustained high effort |
| 7 | Very hard | Very demanding, difficult to maintain |
| 8 | Very hard+ | Near maximum, short bursts only |
| 9 | Near maximum | Almost everything you have |
| 10 | Maximum | Absolute maximum effort, cannot continue |
Tips for rating your session
- Rate the session as a whole, not just the hardest drill
- A typical training session with technical work and small-sided games usually sits between 4 and 7
- A match or high-intensity fitness test is more likely 7 to 9
- A recovery session or light warm-up is usually 1 to 3
Avoid the extremes
Scores of 1 or 10 are rare. A 10 means you could not have worked any harder — reserve it for situations like a maximum sprint test. A 1 means the session was barely physical at all.
Why it matters
Consistent and honest RPE scoring gives your coaching staff reliable data to:
- Monitor your individual training load week by week
- Spot when you are carrying too much fatigue
- Plan recovery sessions at the right time
- Reduce your risk of injury
The more honestly you score, the more useful the data is — for you and for the team.