Intensity

Common names

Perceived Exertion Scale (1-10)

Friel HR zone

Coggan Power Levels

Conversation Indicator

Breathing Level

General Feeling

Easy

Active Recovery, Endurance

2-3

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

Race-Pace or Moderate-Fast

Tempo, Lactate Threshold

4-5

4-5a

3-5

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 60 minutes

Fast

VO2max

6-7

5b

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 5-6 minutes

Maximum

Anaerobic Capacity, Neuromuscular Power

8+

5c

7

Grunting is possible!

Sustainable efforts are too short to max out breathing level

You can only sustain this pace for very short efforts