Entering an Effort rating at the end of your workout allows you to track your fitness progress and helps Nike adapt your plan so you get exactly what you need to be better, faster.
Use the scale below to understand the ratings and how Nike uses your workout info.
1 - EXTREMELY LIGHT: Like light stretching
2 – VERY LIGHT. Like walking slowly
3 – LIGHT. Moving around, but breathing easy
4 – MODERATE. Light workout, but can talk
5 – CONSIDERABLE. Heavier breathing, heart rate up
6 – CHALLENGING. Breathing hard, not talking much
7 - HARD. Tough workout, hard to talk
8 – VERY HARD. Breathing very hard, whole body tired
9 – EXTREMELY HARD. Almost maxed out, no talking
10 – MAX EFFORT. Hardest I can possibly work
Note: Workout ratings are optional for single runs and workouts. If you're participating in an NTC Plan, ratings are required to help adapt your plan so you get the best possible results every week.