A modular floor tile comprising a substrate having a first land with a support surface and first and second perimeter portions each defining a second land with a surface recessed relative to the support surface, the first and second perimeter portions each defining spaced-apart T-lugs and alternating T-recesses, the T-lugs defining extending abutments and notches, whereby two tiles join together by the T-recesses of a first tile receiving respective T-lugs of a second tile, with each notch receiving a respective one of the abutments and the contacting edges thereof resist separation of adjacent joined tiles during use of the mat.