|
Reference Tables
Exercise Intensity Reference Table
| EFFORT INDEX |
PACE TERM |
% OF MHR |
INTENSITY |
|
| 0 |
Base |
0-25 |
None |
(no exercise) |
| 1 |
Slow |
25-50 |
Very light |
(little exercise) |
| 2 |
Jog |
50-55 |
Light |
(slow pace) |
| 3 |
Casual |
55-60 |
Moderate |
(relaxed pace) |
| 4 |
Easy |
60-65 |
Somewhat hard |
(conversational; not a jog) |
| 5 |
Light |
65-75 |
Near-hard |
(sustained effort) |
| 6 |
Medium |
75-80 |
Hard |
(out of the comfort zone) |
| 7 |
Crisp |
80-85 |
Harder |
(submaximum effort) |
| 8 |
Hard |
85-90 |
Very hard |
(near-maximum effort) |
| 9 |
Fast |
90-95 |
Very, very hard |
(maximum effort)* |
| 10 |
Sprint |
95-100 |
Maximum |
(full speed) |
* race pace for anything
other than a sprint.
|
Pain Severity Reference Table
(under construction, currently based on Bob Williams's "Pain
Index")
DEGREE OF
DISCOMFORT |
TERM |
DESCRIPTION |
STRATEGY |
| 0 |
|
No Pain |
Free to run |
| 1 |
|
Awareness of site |
|
| 2 |
|
Some discomfort after run |
Flat, soft surfaces only |
| 3 |
|
Discomfort during run |
|
| 4 |
|
Uncomfortable before run |
Walk first, then jog |
| 5 |
|
|
|
| 6 |
|
Somewhat painful |
Walking only |
| 7 |
|
|
|
| 8 |
|
Very painful |
Don't even wallk |
| 9 |
|
|
|
| 10 |
|
Extremely painful |
Seek Emergency Treatment |
| Thanks to the following, for providing references and/or groundwork
on which these tables are based: |
- Hal Higdon ("How to Train")
- Bob Willams ("Pain Index", general rehab guidelines)
- Steve Downs (Injury treatment and prevention, and generally keeping
athletes out there)
- Jim Pulchine (Strength training and rehabilitation)
|
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