Instruction for the Borg CR scale® (CR10) English

Use this rating scale to report how strong your perception is. It can be exertion, pain or something else. First look at the words on the scale, and then the numbers. Of these ten (10) or ”Extremely strong”, “Maximal” is a very important intensity level. This is the most intense perception or feeling you have ever had.

If your experience or feeling is “Very weak”, you should select “1”, if it is “Moderate”, select “3”. Note that “Moderate” is “3” and thus weaker than “Medium”, “Mean” or “Middle”. If the experience is “Strong” or “Heavy” (it feels “Difficult”) select “5”. Note that “Strong” is about half of “Maximal”. If your feeling is “Very strong”, choose a number from 6 to 8. If your perception or feeling is stronger than ”10”, – “Extremely strong”, “Maximal” – you can use a larger number, e.g. 12 or still higher (that’s why “Absolute maximum” is marked with a dot “•”).

It’s very important that you report what you actually experience or feel, not what you think you should report. Be as spontaneous and honest as possible and try to avoid under- or overestimating. Look at the words and then choose a number.

When rating exertion give a number that corresponds to how hard and strenuous you perceive the work to be. The perception of exertion is mainly felt as strain and fatigue in your muscles and as breathlessness or any aches.

0 ”Nothing at all”, means that you don’t feel any exertion whatsoever, no muscle fatigue, no breathlessness or difficulties breathing.

1 “Very weak” means a very light exertion. As taking a shorter walk at your own pace.

3 “Moderate” is somewhat but not especially hard. It feels good and not difficult to go on.

5 “Strong”. The work is hard and tiring, but continuing isn’t terribly difficult. The effort and exertion is about half as intense as “Maximal”.

7 “Very strong” is really very strenuous. You can still go on, but you really have to push yourself and you are very tired.

10 “Extremely strong – Maximal” is an extremely strenuous level. For most people this is the most strenuous exertion they have ever experienced previously in their lives.

● Is ”Absolute maximum” for example ”12” or even somewhat more.

© G. Borg, 1998, 2007