The Rate of Perceived Exertion for Swimmers

Last Updated on February 14, 2024 by admin

The rate of perceived exertion for swimmers is a simple but effective method of monitoring and evaluating the intensity of a swimmers performance
The rate of perceived exertion for swimmers is a simple but effective method of monitoring and evaluating the intensity of a swimmer’s performance

In this article, we’ll provide advice, hacks and tips on the benefits of using the rate of perceived exertion for swimmers.

What is the rate of perceived exertion for swimmers?

Swimmers should evaluate the effects of the swim on their whole body.
Swimmers should evaluate the effects of the swim on their whole body.

The rate of perceived exertion for swimmers is a simple but effective method of monitoring and evaluating the intensity of a swimmer’s performance during training and competition.

How a rate of perceived exertion works

  • Swimmers use the rate of perceived exertion, to give a subjective rate of the level of effort, both physical and mental, they have obtained during a particular training set or event.
  • Swimmers should evaluate the effects of the swim on their whole body.
  • Some swim coaches set a rate of perceived exertion for some training sets.
  • This is to give the swimmers an indication of the ideal intensity required.
  • Swimmers should acquire an understanding of the rate of perceived exertion.
  • Once mastered, many swimmers should be able to adjust the intensity of their swim to the required level.

The types of rate of perceived exertion

The Borg scale correlates a swimmer’s heart rate and how hard they feel they’re swimming.
The Borg scale correlates a swimmer’s heart rate and how hard they feel they’re swimming.

There are two different types of rates of perceived exertion.

  • The Borg scale of perceived exertion and the modified rate of perceived exertion.
  • We have detailed both types below.

The Borg scale of perceived exertion

This is the original scale of perceived exertion developed by Gunnar Borg.

  • The Borg scale of perceived exertion has a scale ranging from 6 to 20.
  • With 6 being no exertion at all, and 20 being maximum effort.
  • The major benefit of using this scale is that it correlates with a swimmer’s heart rate and how hard they feel they’re swimming.

How the Borg scale works

  • The Borg scale of perceived exertion works on a simple principle of the swimmer giving a subjective measure of the intensity they feel they have performed a particular training set or event.
  • Whatever number the swimmer perceives on the Borg scale, they simply add a zero to the end of that number.
  • This should equate to their heart rate during that particular training set or event.
  • For example, if a swimmer has performed a 200m individual medley event.
  • If they felt it was a 17 ‘very hard’ swim. Their heart rate should be approximately 170 beats per minute.
  • Please note that these heart rate approximations are based on a young, fit and healthy swimmer.
  • Swimmers should acquire an understanding of the Borg scale rate of perceived exertion.
  • This will help in attaining optimum swimming performance

The Borg scale of perceived exertion

6 = Zero exertion

No exertion at all i.e. sleeping

7 = Extremely light

Very easy, relaxing

8 = Minimum Effort

Easy, short slow movement.

9 = Very light

Easy movement at an easy pace.

10 = Light

You can start to hear your breathing.

11 = Light

You feel that you could swim at this pace for a while.

12 = Light exertion

You feel that you are starting to exert yourself.

13 = Somewhat hard

You feel that you are starting to work.

14 = Getting harder

You feel that you are working, but you’re comfortable.

15 = Hard

You feel that you are beginning to work hard.

16 = Hard work

Working just below your anaerobic threshold.

17 = Very hard

Starting to feel uncomfortable and tired. Probably working at your anaerobic threshold.

18 = Very hard

Working so hard that your breathing is very heavy.

19 = Extremely hard

Working so hard that your body wants you to stop.

20 = Maximum exertion

Flat out, you have nothing left to give.

The modified rate of perceived exertion

It’s important that swimmers acquire an understanding of the rate of perceived exertion.
It’s important that swimmers acquire an understanding of the rate of perceived exertion.

The modified rate of perceived exertion is a simple 1 to 10 scale.

  • This helps swimmers easily evaluate their perceived training or competitive intensity.
  • The scale ranges from 0 = no exertion at all to 10 = maximum effort.

The modified rate of perceived exertion (RPE) scale

10 = Max effort activity

Feels almost impossible to keep going. Completely out of breath. Cannot maintain for more than a very short time.

9 = Very hard activity

Very difficult to maintain exercise intensity. Can hardly breathe.

7-8 = Vigorous activity

On the verge of becoming uncomfortable. Short of breath.

4-6 = Moderate activity

Breathing heavily. Still somewhat comfortable but becoming noticeably more challenging.

2-3 = Light activity

Feels like you can maintain this intensity for hours. Easy to breathe.

1 = Very light activity

Activities like watching TV, riding in a car, etc.

0 = No physical activity

Activities like sleeping

Takeaways

The rate of perceived exertion for swimmers is a simple but effective method of monitoring and evaluating the intensity of a swimmer’s performance during training and competition.

  • Some swim coaches set a rate of perceived exertion for some training sets.
  • This helps to give the swimming an indication of the ideal intensity required.
  • Swimmers should acquire an understanding of the rate of perceived exertion.
  • This will help in attaining optimum swimming performance
  • There are two different types of rates of perceived exertion.
  • The Borg scale of perceived exertion and the modified rate of perceived exertion.
  • The Borg scale of perceived exertion has a range of 6 to 20
  • With 6 being no exertion at all, and 20 being maximum effort.
  • The major benefit of using this scale is that it correlates with a swimmer’s heart rate and how hard they feel they’re swimming.
  • The modified rate of perceived exertion is a simple 1 to 10 scale
  • This helps swimmers easily evaluate their perceived training or competitive intensity.
  • The scale ranges from 0 = no exertion at all to 10 = maximum effort.

Medical advice

Before starting any form of exercise, we advise that you consult with your healthcare professional if you’re concerned about an existing or potential medical condition.

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