| Intensity |
Common names |
Perceived Exertion Scale (1-10) |
Friel Heart rate zone |
Coggan Power Levels |
Conversation Indicator |
Breathing Level |
General Feeling |
| Easy |
Active Recovery, Endurance |
1-2 |
1 |
1 |
You can easily hold a normal conversation |
Breathing is normal to very slightly elevated. You can still breathe through your nose with your mouth closed |
Go all day pace. JRA (just riding along) pace. Light pressure on the pedals. |
| Moderate |
Endurance |
3-4 |
2-3 |
2-3 |
Conversation is still possible |
Breathing is slightly elevated. You must open your mouth to breathe |
You can cruise along for 2-3 hours at this pace |
| Moderate-Fast |
Tempo, Lactate Threshold |
5-7 |
4-5a |
3-4 |
You can talk in four word sentences but conversation is difficult |
Breathing deepens markedly. It is audible to a training partner |
You can maintain this pace for a maximum of 3-60 minutes |
| Fast |
VO2max |
7-9 |
5b |
5-6 |
You can give one word answers but cannot converse |
Breathing changes to sucking |
This is the pace you can maintain for a maximum of 30 seconds-3 minutes |
| Maximum |
Anaerobic Capacity, Neuromuscular Power |
10+ |
5c |
6+ |
Grunting is possible! |
Sustainable efforts are too short to max out breathing level |
You can only sustain this pace for very short efforts |
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