Load control by scales

Stress management in training: smiley scale, Borg scale and RPE compared

Optimum load management in training is crucial to make progress, avoid overloads and improve performance in the long term. There are various methods for this that measure the subjective load: the Smiley scale, the Borg scale And the Rate of Perceived Exertion (RPE). Here is a comparison of the three approaches.

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1. The smiley scale: Easy and intuitive

The smiley scale uses visual symbols to rate the perceived load. It typically ranges from a sad face (very exhausting) to a smiling face (very easy).

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advantages:

• Easy to understand: Particularly suitable for children, beginners or people with no training experience.
• Quick application: No complicated explanation required.
• Motivating: The positive symbols and simple reflection promote emotional attachment to training.

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Disadvantages:

• Low differentiation: The scale offers little precision as it only contains a few steps.
• Individual interpretation: A “neutral” or “happy” smiley can be perceived differently depending on the person.
• Limited applicability: It is too superficial for competitive athletes or detailed training analyses.

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2. The Borg Scale: Scientific and Standardised

The Borg scale (6—20) was designed to directly link perceived effort to heart rate. A value of “6” corresponds to the state of rest, a value of “20” corresponds to maximum effort. If you multiply the value by 10, you get a rough estimate of the heart rate.

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advantages:

• Heart rate connection: Provides a scientific basis for load management.
• Standardized: Particularly useful for athletes, as the results can be easily correlated with other parameters such as wattage or speed.
• Accuracy: Thanks to the many steps, it offers a high level of precision.

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Disadvantages:

• Difficult application: The abstract numbers (6—20) are difficult for many beginners to understand and need an introduction.
• Subjectivity: Individual perception also plays a major role in this scale.

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3. Rate of Perceived Exertion (RPE): Accurate and Flexible

The RPE scale is a simplified version of the Borg scale and ranges from 1 to 10. It measures how intense a load subjectively feels without any connection to heart rate. A value of “1” corresponds to minimum effort, “10” to maximum load.

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advantages:

• Easier than Borg: The scale is more intuitive as it works with a simple scale of 1 to 10.
• Flexible: It can be used for all sports and training levels.
• Practical: Particularly useful for advanced users who want to assess their load without technical tools.

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Disadvantages:

• No connection to heart rate: Less suitable for precise, scientific analyses.
• Subjectivity: As with all subjective scales, the rating may vary.

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Which scale suits whom?

• Smiley scale: Perfect for beginners, children and groups who want to talk quickly and intuitively about their workload.
• Borg scale: Ideal for athletes who want to link their load to heart rate or other parameters.
• RPE scale: Particularly suitable for advanced users who prefer an intuitive and practical assessment without sacrificing precision.

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conclusion

The choice of scale depends on your goal and level of experience: The smiley scale is easy and motivating, the Borg scale is scientifically based, and the RPE scale combines simplicity with accuracy. All three have their strengths and can — depending on the context — be used sensibly.