Perceived effort levels (PEL)

Perceived Effort Levels (PEL)

Level 1: I’m watching TV and eating bon bons

Level 2: I’m comfortable and could maintain this pace all day long

Level 3: I’m still comfortable, but am breathing a bit harder

Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I’m just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Level 9: I am probably going to die

Level 10: I am dead

You want to exercise around level 5-7, warm-up and cool- down level 2-4, short intervals at level 8.