Borg RPE Scale Interpreter
Convert your Rate of Perceived Exertion (RPE) to heart rate zones, VO2 estimates, and get exercise recommendations.
Introduction to Borg RPE
The Borg Rate of Perceived Exertion (RPE) Scale measures how hard you feel you're working during exercise, based on sensations like heart rate, breathing, and muscle fatigue (ACSM). The 6–20 scale correlates to 60–100% of maximum heart rate, while the 0–10 scale is simpler for general use. This tool converts your RPE score to heart rate zones, estimates VO2 max percentages, and provides workout recommendations for fat burning, endurance, or strength training.
Ideal for athletes, beginners, or seniors, it integrates with our BMI Calculator, RMR Calculator, Body Fat Calculator, and Senior Fitness Test. Track RPE trends to monitor fatigue and optimize training.
RPE Interpreter
Enter your RPE score, select the scale (6–20 or 0–10), and provide your age and gender to estimate heart rate and VO2 zones. Save up to 10 results to track fatigue.
How the Borg RPE Interpreter Works
RPE Scales
The Borg RPE Scale quantifies exercise intensity subjectively (ACSM):
- 6–20 Scale: Maps to 60–100% of max heart rate (Max HR = 220 - age for men, 226 - age for women).
- 0–10 Scale: Simpler, where 0 = rest, 5 = moderate, 10 = max effort.
RPE correlates with VO2 max zones for aerobic and anaerobic training.
Heart Rate and VO2 Estimates
RPE is converted to a percentage of max heart rate (e.g., RPE 13 ≈ 70% Max HR). VO2 max percentages are estimated similarly, guiding training zones:
- Rest: <50% Max HR
- Moderate: 50–70% Max HR (fat burning)
- Vigorous: 70–85% Max HR (aerobic)
- Maximum: >85% Max HR (anaerobic).
Exercise Recommendations
Based on your RPE (Mayo Clinic):
- RPE 11–13: Moderate cardio (e.g., brisk walking, cycling).
- RPE 14–16: Vigorous aerobic (e.g., running, HIIT).
- RPE 17+: Anaerobic (e.g., sprinting, heavy lifting).
Benefits of Using This Interpreter
This tool helps you:
- Estimate heart rate and VO2 zones without a monitor.
- Get tailored workout plans for fat burning, endurance, or strength.
- Track fatigue to prevent overtraining (CDC).
- Integrate with BMI, RMR, and Senior Fitness Test calculators.
Embed for Trainers
Fitness trainers can embed this tool on their websites using:
<iframe src="https://www.mamacalculator.com/tools/fitness/borg-rpe-interpreter" width="100%" height="800"></iframe>
Include attribution: "Powered by MamaCalculator.com". Contact us for custom integrations.
Frequently Asked Questions
What is the Borg RPE Scale?
The Borg RPE Scale measures perceived exertion during exercise. The 6–20 scale correlates to 60–100% max heart rate; 0–10 is simpler (ACSM).
How does RPE relate to heart rate?
RPE 6–20 approximates 60–100% of max HR (Max HR = 220 - age for men, 226 - age for women); RPE 10 on 0–10 scale ≈ 85% effort.
What is the difference between 6–20 and 0–10 scales?
6–20 is detailed for athletes (6 = no exertion, 20 = max effort); 0–10 is simpler (0 = rest, 10 = max).
How accurate is RPE for VO2 zones?
RPE correlates with VO2 max zones; RPE 13–14 ≈ 70–80% VO2 max for aerobic training (Mayo Clinic).
Can RPE help with fatigue tracking?
High RPE with low effort indicates fatigue; track trends to adjust training (CDC).
Is RPE suitable for beginners?
Yes, RPE is subjective and easy to use without equipment; start with 0–10 scale.
How does RPE integrate with other tools?
Pair with our BMI, RMR, or Senior Fitness Test calculators.
What RPE for fat burning?
RPE 12–14 (60–70% max HR) for moderate-intensity fat-burning workouts.
Can RPE replace heart rate monitors?
RPE is a good alternative for those without monitors; it adapts to fitness level (NIH).
How to embed this tool?
Use <iframe src="https://www.mamacalculator.com/tools/fitness/borg-rpe-interpreter" width="100%" height="800"></iframe> with attribution.
Optimize Your Training
Use the Borg RPE Interpreter to gauge workout intensity, track fatigue, and plan effective exercises. Combine with our BMI Calculator, RMR Calculator, or Senior Fitness Test for a complete fitness profile. Learn more at Harvard Health.