[{"data":1,"prerenderedAt":379},["ShallowReactive",2],{"community-status":3,"help-borg-scale-zh-Hant":5,"help-neighbours-borg-scale-zh-Hant":372},{"enabled":4},false,{"id":6,"title":7,"audience":8,"body":11,"description":342,"extension":343,"faq":344,"meta":360,"navigation":361,"path":362,"platforms":363,"seo":366,"stem":367,"topics":368,"updated":370,"__hash__":371},"help\u002Fzh-Hant\u002Fhelp\u002Fborg-scale.md","Borg 量表（RPE）",[9,10],"coach","paddler",{"type":12,"value":13,"toc":333},"minimark",[14,19,44,51,140,143,146,182,188,193,196,210,216,233,238,241,262,265,276,281,284,287,330],[15,16,18],"h2",{"id":17},"什麼是-borg-量表","什麼是 Borg 量表",[20,21,22,23,27,28,31,32,35,36,39,40,43],"p",{},"訓練結束後，教練通常知道原本",[24,25,26],"strong",{},"計劃","了什麼：4 × 500 m 比賽配速、一次長時間的穩定划行、技術練習。但他不知道的是，船上每個人實際",[24,29,30],{},"感覺","有多累。",[24,33,34],{},"Borg 量表","正好填補這個空白。每位劃手用一個數字回答一個問題：今天有多累，從 ",[24,37,38],{},"6","（完全不費力）到 ",[24,41,42],{},"20","（極限，再也用不出更多力）。",[20,45,46,47,50],{},"這套量表由瑞典心理學家 Gunnar Borg 開發，在全世界的運動科學、物理治療和訓練中都有使用。它衡量的是",[24,48,49],{},"主觀感覺用力程度","（RPE，Rating of Perceived Exertion）：呼吸、肌肉、疲勞，全部合成一種感覺。因此它簡單到在碼頭上就能填完，卻能出奇地準確反映一支隊伍對訓練的承受情況。",[52,53,54,66],"table",{},[55,56,57],"thead",{},[58,59,60,64],"tr",{},[61,62,63],"th",{},"評分",[61,65,30],{},[67,68,69,77,85,93,101,109,117,125,133],"tbody",{},[58,70,71,74],{},[72,73,38],"td",{},[72,75,76],{},"完全不費力",[58,78,79,82],{},[72,80,81],{},"7–8",[72,83,84],{},"極度輕鬆",[58,86,87,90],{},[72,88,89],{},"9–10",[72,91,92],{},"非常輕鬆",[58,94,95,98],{},[72,96,97],{},"11–12",[72,99,100],{},"輕鬆",[58,102,103,106],{},[72,104,105],{},"13–14",[72,107,108],{},"稍累",[58,110,111,114],{},[72,112,113],{},"15–16",[72,115,116],{},"累",[58,118,119,122],{},[72,120,121],{},"17–18",[72,123,124],{},"非常累",[58,126,127,130],{},[72,128,129],{},"19",[72,131,132],{},"極度累",[58,134,135,137],{},[72,136,42],{},[72,138,139],{},"極限",[15,141,142],{"id":142},"開啟方法",[20,144,145],{},"在俱樂部開啟之前，Borg 評分是關閉的；開啟後按訓練逐個請求，所以由你決定哪些訓練值得評分。",[147,148,149,168],"ol",{},[150,151,152,155,156,159,160,163,164,167],"li",{},[24,153,154],{},"為俱樂部開啟：","所有者開啟俱樂部選單 ",[24,157,158],{},"•••"," → ",[24,161,162],{},"編輯俱樂部","，開啟",[24,165,166],{},"啟用 Borg 量表","。",[150,169,170,173,174,177,178,181],{},[24,171,172],{},"為某次訓練開啟：","建立重複訓練時，在",[24,175,176],{},"重複活動","步驟中開啟",[24,179,180],{},"請求 Borg RPE 評分","。對已有訓練，開啟它，編輯後在那裡開啟。",[183,184],"help-shot",{"alt":185,"caption":186,"name":187},"編輯俱樂部面板，“啟用 Borg 量表”開關已開啟","俱樂部 ••• → 編輯俱樂部 → 啟用 Borg 量表。","borg-club-toggle",[183,189],{"alt":190,"caption":191,"name":192},"編輯活動的重複設定標籤頁，“請求 Borg RPE 評分”開關已開啟","為訓練請求 Borg RPE 評分。","borg-event-toggle",[15,194,195],{"id":195},"給訓練打分",[20,197,198,199,202,203,206,207,167],{},"訓練結束後，訓練詳情裡會出現",[24,200,201],{},"主觀感覺用力程度（Borg 量表）","卡片。把滑塊拖到與這次訓練相符的數字，看一眼旁邊的描述，然後點按",[24,204,205],{},"提交評分","。之後卡片會顯示",[24,208,209],{},"你的評分",[211,212],"help-video",{"alt":213,"caption":214,"name":215},"螢幕錄製：在已結束的訓練上，Borg 卡片顯示 13，滑塊移到 15“吃力”，點選“提交評分”後卡片顯示“你的評分”","滑動、核對描述、提交。","borg-rating-clip",[20,217,218,219,222,223,226,227,232],{},"訓練開始約兩個半小時後，所有回答了",[24,220,221],{},"參加","的人都會收到評分提醒。你可以在",[24,224,225],{},"設定 → 通知型別 → 訓練反饋","中關閉該提醒（見",[228,229,231],"a",{"href":230},"\u002Fzh-Hant\u002Fhelp\u002Fsettings","設定","）。",[183,234],{"alt":235,"caption":236,"name":237},"通知型別面板，包含新活動、提醒、訓練反饋、比賽日和 Hub 回覆的開關","選擇你想收到哪些通知。","notification-types",[20,239,240],{},"幾條誠實打分的建議：",[242,243,244,250,256],"ul",{},[150,245,246,249],{},[24,247,248],{},"評整次訓練","，而不只是最後一段或熱身。",[150,251,252,255],{},[24,253,254],{},"評實際感覺","，而不是應該有的感覺。一個“輕鬆”的計劃如果讓人覺得很累，正是教練最想知道的。",[150,257,258,261],{},[24,259,260],{},"自己獨立評分。","如果先在船上互相比數字，大家會被帶向同一個答案。",[15,263,264],{"id":264},"教練能看到什麼",[20,266,267,268,271,272,275],{},"所有者、管理員和教練可以在同一次訓練上看到 ",[24,269,270],{},"Borg RPE 概覽","：全隊的",[24,273,274],{},"平均 RPE","、有多少劃手評了分，以及每位劃手的評分。劃手永遠只能看到自己的數字。",[183,277],{"alt":278,"caption":279,"name":280},"Borg RPE 概覽，平均 RPE 為 15.4，共 7 條評分，並列出每位劃手的評分","面向教練的 Borg RPE 概覽。","borg-overview",[15,282,283],{"id":283},"用它來安排訓練",[20,285,286],{},"單個評分說明不了什麼。價值來自對比，量表也正是在這時成為安排訓練的工具：",[242,288,289,295,301,307,313,319],{},[150,290,291,294],{},[24,292,293],{},"計劃與實際感覺。","訓練前先定好它應該是什麼感覺：穩定的耐力划行大約 11–13，比賽配速的片段 15–17。如果全隊平均值遠高於計劃，說明這次訓練比預期更累，下一次多半應該更輕鬆，而不是更累。",[150,296,297,300],{},[24,298,299],{},"該累的日子真累，該輕鬆的日子真輕鬆。","常見的陷阱是輕鬆的訓練慢慢變成“稍累”，而累的訓練從來沒有真正累過。如果你的恢復訓練總是評到 14，隊伍就沒有新鮮的腿力留給真正重要的日子。",[150,302,303,306],{},[24,304,305],{},"留意個別隊員。","當船上大多數人評 13，只有一位劃手評 18 時，值得簡單聊一聊：也許是生病、沒睡好、工作繁重的一週，或是過度負荷的開始。概覽讓這一點一目瞭然，而不必有人在全隊面前開口。",[150,308,309,312],{},[24,310,311],{},"隔幾周重複同一次訓練。","每隔幾周重複一次基準訓練，例如同一組間歇。如果成績保持或提升而評分下降，說明隊伍的體能在變好。",[150,314,315,318],{},[24,316,317],{},"比賽之前。","賽前最後幾天，隨著減量調整，評分應該下降。如果沒有，隊伍可能把疲勞帶到了比賽日。",[150,320,321,324,325,329],{},[24,322,323],{},"結合資料。","評分與",[228,326,328],{"href":327},"\u002Fzh-Hant\u002Fhelp\u002Fworkout-analytics","已記錄訓練","的資料放在一起最合適：當速度和槳頻看起來一樣，評分卻突然變高時，說明船上有什麼發生了變化。",[20,331,332],{},"評分在大家定期填寫時效果最好，所以越輕鬆越好：一個數字，十秒鐘，每次開啟時都填。",{"title":334,"searchDepth":335,"depth":335,"links":336},"",2,[337,338,339,340,341],{"id":17,"depth":335,"text":18},{"id":142,"depth":335,"text":142},{"id":195,"depth":335,"text":195},{"id":264,"depth":335,"text":264},{"id":283,"depth":335,"text":283},"什麼是 Borg 量表，如何為俱樂部和訓練開啟，劃手如何給一次訓練打分，以及教練如何用評分來安排訓練。","md",[345,348,351,354,357],{"question":346,"answer":347},"RPE 是什麼意思？","RPE 是 Rating of Perceived Exertion 的縮寫，即主觀感覺用力程度：這次訓練你自己覺得有多累，而不是手錶或心率帶測出了什麼。Borg 量表是把這種感覺變成數字最常用的方法。",{"question":349,"answer":350},"為什麼量表從 6 開始，而不是 0 或 1？","Gunnar Borg 設計 6–20 的量表，是為了讓數字大致對應健康成年人的心率：6 相當於靜息，20 是你的絕對極限。它只是粗略的參考，不能代替心率測量。",{"question":352,"answer":353},"提交評分後還能修改嗎？","不能。每位劃手每次訓練只能評一次分，所以請在回想完整個訓練之後再評，而不是隻看最後一段。",{"question":355,"answer":356},"誰能看到我的評分？","你能看到自己的評分。所有者、管理員和教練（可以檢視錶現資料的角色）能看到該訓練的全部評分以及全隊平均值。其他劃手看不到你的評分。",{"question":358,"answer":359},"我收不到評分提醒，為什麼？","提醒只會發給回答了“參加”的劃手，在訓練開始約兩個半小時後傳送。請檢查設定 → 通知型別中是否開啟了“訓練反饋”。即使沒有提醒，你也隨時可以在訓練本身裡評分。",{},true,"\u002Fzh-hant\u002Fhelp\u002Fborg-scale",[364,365],"iphone","android",{"title":7,"description":342},"zh-Hant\u002Fhelp\u002Fborg-scale",[369],"training","2026-10-10","OPHp5eHi4zIRVgvBs3yqsuhkjRjgjS8B85tzjXDuezg",[373,376],{"path":374,"title":375},"\u002Fzh-hant\u002Fhelp\u002Fauto-split","自動分段與起航口令",{"path":377,"title":378},"\u002Fzh-hant\u002Fhelp\u002Fworkout-analytics","訓練分析",1792321131931]