The Rate of Perceived Exertion for Swimmers

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?

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 give a subjective measure of the level of intensity they have achieved 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.
• It’s important that swimmers acquire an understanding of a rate of perceived exertion.
• Once mastered, many swimmers are able to adjust the intensity of their swim to the required level.

The types of rate of perceived exertion

There are two different types of rate 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 approximately170 beats per minute.
• Please note that these heart rate approximations are based on a young, fit and healthy swimmer.
• It’s important that swimmers 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

No exertion at all i.e. sleeping

Very easy, relaxing

Easy, short slow movement.

Easy movement at an easy pace.

You can start to hear your breathing.

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

You feel that you are starting to exert yourself.

You feel that you are starting to work.

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

You feel that you are beginning to work hard.

Working just below your anaerobic threshold.

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

Working so hard that your breathing is very heavy.

Working so hard that your body wants you to stop.

Flat out, you have nothing left to give.

The modified rate of perceived exertion

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

• This helps swimmers to 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

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

Very difficult to maintain exercise intensity. Can hardly breathe.

On the verge of becoming uncomfortable. Short of breath.

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

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

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

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.
• It’s important that swimmers acquire an understanding of a rate of perceived exertion.
• This will help in attaining optimum swimming performance
• There are two different types of rate 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.

We have produced a related article on swimming training zones: an introduction. Which you can view by clicking this link: swimming training zones: an introduction

We have produced a related article on monitoring your swimming heart rate. Which you can view by clicking this link: monitoring your swimming heart rate

We have produced a related article on evaluating swimming training performance. Which you can view by clicking this link: evaluating swimming training performance

We have provided a swimming resource library, containing links to all of our publications and blog articles. Now with an easy to use index. To access any article simply click on the attached page link: swimming resource library

We have provided a recommended swimming equipment page. This contains swimming equipment that we and our swimmers use and recommend. You can access this page by clicking on the following link: recommended swimming equipment

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• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.