How to use this calculator
- Choose a method: effort rating, talk test or heart rate.
- Enter your values.
- See your exercise intensity.
How it works
Intensity is classed as light, moderate, vigorous or near maximal using the 0 to 10 effort scale, the talk test, or percentage of heart rate reserve (40 to 59% moderate, 60 to 89% vigorous).
Reading your result
| Light | Warm-up, recovery |
|---|---|
| Moderate | Main fitness zone |
| Vigorous | Higher fitness gains |
| Near maximal | Short intervals only |
Physiotherapy treatment
Exercise dosage guidance is the core of physiotherapy for exercise conditioning. After an assessment, your physiotherapist sets a plan built around graded aerobic or resistance exercise, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.