Exercise intensity zones for a for a 111 pulse rate



What exercise intensity zone does a 111 target heart rate put you into? Exercising to a heart rate of 111 bpm (or 18 beats every 10 seconds) puts you in the very light exercise zone and can be beneficial for losing weight. A pulse of 111 is 58% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 111 pulse rate puts you in for your specific age and gender.

Men's training zones for a 111 pulse rate by age

Age Pct Max
10 to 19 years 55% to 53%
Very Light
Weight Loss
20 to 29 years 58% to 56%
Very Light
Weight Loss
30 to 39 years 61% to 58%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 65% to 62%
Light (Recovery Zone)
Weight Loss & Improve Fitness
50 to 59 years 69% to 65%
Light (Recovery Zone)
Weight Loss & Improve Fitness
60 to 69 years 74% to 69%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 79% to 74%
Moderate (Aerobic Zone)
Improve Fitness
80 to 89 years 85% to 79%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
90 to 99 years 92% to 85%
Maximum
Maximize Performance

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 111 pulse rate by age

Age Pct Max
10 to 19 years 59% to 56%
Very Light
Weight Loss
20 to 29 years 62% to 59%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 65% to 62%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 68% to 65%
Light (Recovery Zone)
Weight Loss & Improve Fitness
50 to 59 years 72% to 69%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 76% to 72%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 81% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 87% to 82%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
90 to 99 years 93% to 88%
Maximum
Maximize Performance

Women's chart generated using 206 minus 88 percent of your age methodology2



Source Citations

  1. American Heart Association Target Heart Rates
  2. Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women


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