Scale of Effort

Rob Cliffe has given us the information from Joe Friel’s book which explains a scale of effort using the numbers 1 – 10. It makes interesting reading. Hope you all enjoy looking at it – I’m sure you will know now what it all feels like!

My explanation of what I wanted from you was much simpler and left much for you to fill in for yourself

“Please imagine a a gauge which is marked from 1 to 10. 1 represents absolutely minimum effort in order to move and 10 is lung bursting, eyeballs out, throwing up pace.”

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1 extremely easy Could sing 1: Active recovery Help recover from hard training no limit on duration
2 very easy Can talk in complete sentences 1: Active recovery Help recover from hard training no limit on duration
3 easy Can talk in broken sentences 2: Aerobic threshold Build aerobic endurance less than 12 hours
4 moderate Talking fist becomes difficult 2: Aerobic threshold Build aerobic endurance less than 12 hours
5 somewhat hard Heavy breathing begins (!) 3: Tempo Challenge aerobic system less than 8 hours
6 moderately hard Deep breaths, talking is avoided 4: Sub-Lactate Threshold Improve lactic acid tolerance for long runs less than 3 hours
7 hard Deep and forceful breathing 4: Sub-Lactate Threshold Improve lactic acid tolerance for long runs less than 3 hours
8 very hard Laboured breathing & cannot talk 5A: Lactate threshold Build lactate threshold performance less than 1 hour
9 very very hard Very laboured breathing 5B: Aerobic capacity Maximally challenge aerobic system less than 20 min
10 extremely hard Gasping for air 5C: Anaerobic capacity Maximally challenge aerobic system less than 2 min