Borg Step-Down: Easing from 4 to 1
A cool-down that walks down the Borg scale in reverse: every two minutes students lower their perceived effort by one point until they are at rest. They learn that cooling down is also dosed, and they track how their heart rate drops at each step.
How to play
- Borg 4 step: very easy jog around the space with relaxed arms; finish with a 10-second pulse count (2 min).
- Borg 3 step: brisk walk with shoulder circles and deep breathing; 10-second pulse count (2 min).
- Borg 2 step: slow walk with spine mobility and gentle dynamic leg stretches; 10-second pulse count (2 min).
- Borg 1 step: on the mat, static stretches and belly breathing; final pulse count and record all four values on the card (2 min).
Rules
- Each step must feel clearly easier than the one before.
- Nobody lies down right after a hard effort: walk first.
- Hold stretches with no bouncing and no pain.
- Take your pulse at the wrist or neck without pressing hard.
Variations
Easier
Skip the pulse counts and just call out the Borg number at each step.
Standard
Four two-minute steps from Borg 4 down to 1 with a pulse count at each one.
Harder
Each student graphs their heart rate drop and compares it with the previous session.
Adaptations
- Hearing impairment: step changes are shown with a numbered card held up.
- Wheelchair user: does the steps with slower and slower pushes and upper-body stretches.
- Anxiety: may do the last step seated and with eyes open if preferred.
Learning goals
- Lower intensity gradually at the end of the session.
- Observe how perceived effort and heart rate drop together.
- Value the cool-down as part of training.
Equipment for a class of 25
- cards: 30
- mats: 30
Teacher tip
It pairs nicely with the Borg Ramp warm-up: early in the year both help students understand the scale. If someone is still above 100 bpm at the end, add one more step.
PatioLab has "Borg Step-Down: Easing from 4 to 1" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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