Borg Scale vs. Heart Rate Calibration
After three efforts at different intensities, students rate how they feel on the 6–20 Borg scale and compare it with their actual heart rate, which should land near the rating times ten. They learn to estimate intensity without devices and spot whether they tend to underrate or overrate their effort.
How to play
- Introduce the Borg scale on a large sheet: 6 rest, 9 very light, 11 light, 13 somewhat hard, 15 hard, 17 very hard, 19–20 max. Each student has a recording sheet (3 min).
- Effort 1 (3 min): easy jog around the coned loop. On the whistle, without looking at anyone, each student writes their Borg rating first, then takes a 10-second pulse and multiplies it by six.
- Effort 2 (3 min): moderate-pace run; rating first, then pulse.
- Effort 3 (2 min): a hard circuit of 30 seconds each of squats, mountain climbers, jumping jacks, and fast running. Rating and pulse.
- Partner analysis (4 min): calculate the difference between rating x 10 and heart rate. A gap under 15 beats means 'calibrated'; otherwise, decide whether you tend to overstate or understate.
- Final test (4 min): everyone runs 2 minutes aiming for a Borg of 14, then checks their pulse to see if they hit it.
Rules
- Write the Borg rating before taking the pulse so one doesn't influence the other.
- Safety: do the hard circuit with careful form, and anyone who feels unwell stops.
- Take the pulse right after stopping, without waiting.
Variations
Easier
A simplified 1–10 scale (approximate heart rate: rating x 10 + 60) and only two efforts.
Standard
Three efforts with the 6–20 Borg scale, partner analysis, and a final test.
Harder
The final test uses three target ratings (12, 14, and 16) back to back without stopping.
Adaptations
- Limited mobility: efforts are adapted to wheelchair laps or arm exercises at different intensities.
- Autism: the scale is shown with faces and colors, and the same recording routine is used after every effort.
- Hearing impairment: the end of each effort is signaled visually.
Learning goals
- Estimate exercise intensity with the Borg scale.
- Compare a subjective feeling with objective heart rate data.
- Reflect on your own tendency to overrate or underrate effort.
Equipment for a class of 25
- Borg scale worksheets: 25
- cones: 10
- pencils: 25
Teacher tip
Explain that the times-ten rule is approximate and that teens' heart rates often run a bit higher.
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