Borg Scale of perceived exertion Level 1: I'm watching TV and
eating bon bons Level 2: I'm comfortable and could maintain this
pace all day long Level 3: I'm still comfortable, but am breathing
a bit harder Level 4: I'm sweating a little, but feel good and can
carry on a conversation effortlessly Level 5: I'm just above
comfortable, am sweating more and can still talk easily Level 6: I
can still talk, but am slightly breathless Level 7: I can still
talk, but I don't really want to. I'm sweating like a pig Level 8:
I can grunt in response to your questions and can only keep this
pace for a short time period Level 9: I am probably going to die
Level 10: I am dead
Slide 3
Warm up 15 mins Perceived effort; 5 mins 3/10 5 mins 4/10 5
mins 5/10
Slide 4
Four sets of; 40seconds very hard effort, 20 seconds rest x 5
(1) Perceived effort; 4o Secs 8/10 : I can grunt in response to
your questions and can only keep this pace for a short time period
20 Secs recovery
Slide 5
Recovery 1 Perceived effort; 2 mins 2/10 Low gear
Slide 6
Four sets of; 40seconds very hard effort, 20 seconds rest x 5
(2) Perceived effort; 4o Secs 8/10 : I can grunt in response to
your questions and can only keep this pace for a short time period
20 Secs recovery
Slide 7
Recovery 2 Perceived effort; 2 mins 2/10 Low gear
Slide 8
Four sets of; 40seconds very hard effort, 20 seconds rest x 5
(3) Perceived effort; 4o Secs 9/10 I am probably going to die 20
Secs recovery
Slide 9
Recovery 3 Perceived effort; 2 mins 2/10 Low gear
Slide 10
Four sets of; 40seconds very hard effort, 20 seconds rest x 5
(4) Perceived effort; 4o Secs 9/10 I am probably going to die 20
Secs recovery
Slide 11
Cool down 7 mins low gear Effort 3/10 Gradually easing to
1/10