A note reading “effort 7” looks precise until you ask what the seven means. Was it seven out of ten, a rating on another scale, or the hardest part of a session rather than the whole workout? Without that context, a neat column of numbers can be difficult to interpret.
Choose the scale recommended for your programme and write its name or anchors at the top of the log. Do not silently switch systems halfway through a month and compare the values as though nothing changed.
Record the same kind of judgement
The CDC’s explanation of activity intensity describes a relative effort scale from zero to ten. Other approaches exist, so the scale’s definition matters alongside the rating.
Decide whether you are recording the session overall, a particular interval or an exercise set, and when you will make that judgement. Follow your coach’s method if one is provided. A rating during the hardest minute and a later rating of the whole session should not share an unlabelled column.
Add enough context to explain a difference
Include the activity, duration and any relevant conditions. For example, the same easy cycling route may feel different in heat, after poor sleep or with an unfamiliar bike setup. A short factual note helps you interpret the change without inventing a diagnosis.
Keep pain, unusual symptoms and technical problems separate from the effort score. A higher number is not a reason to ignore a concerning symptom or continue a session that should stop. Seek appropriate professional advice when needed.
Compare patterns, not isolated marks
Review similar sessions together and look for repeated changes. Do not adjust training solely to make the log show a preferred rating. The record is there to describe your experience, not to reward a particular answer.
If you change scales, mark the transition and retain the original values. Consistent definitions and honest notes make a simple notebook more useful than a detailed spreadsheet whose numbers mean something different every week.