Speed (mph): 2.5
How it feels: Like window-shopping
Intensity level*: 3-4
Speed (mph): 3.0
How it feels: Easy enough that you can sing
Intensity level: 4-5
Speed (mph): 3.5
How it feels: You can talk freely but no more singing.
Intensity level: 5-6
Speed (mph): 4.0
How it feels: You’re slightly breathless.
Intensity level: 6-7
Speed (mph): 4.5
How it feels: You can talk in brief phrases—but you’d rather not.
Intensity level: 7-8
Speed Walk (or Jumping Jacks)
Speed (mph): 5.0
How it feels: No breath for chatting
Intensity level: 8-9
*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.