Exercise intensity zones for a for a 116 pulse rate



What exercise intensity zone does a 116 target heart rate put you into? Weight loss and improved fitness are the typical results of working out at a heart rate of 116 bpm (or 19 beats every 10 seconds). A 116 pulse puts you in the light recovery exercise zone which is good for burning fat. A pulse of 116 is 61% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 116 pulse rate puts you in for your specific age and gender.

Men's training zones for a 116 pulse rate by age

Age Pct Max
10 to 19 years 58% to 55%
Very Light
Weight Loss
20 to 29 years 61% to 58%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 64% to 61%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 68% to 64%
Light (Recovery Zone)
Weight Loss & Improve Fitness
50 to 59 years 72% to 68%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 77% to 72%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 82% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 89% to 83%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
90 to 99 years 96% to 89%
Maximum
Maximize Performance

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 116 pulse rate by age

Age Pct Max
10 to 19 years 61% to 59%
Light (Recovery Zone)
Weight Loss & Improve Fitness
20 to 29 years 64% to 62%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 68% to 65%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 71% to 68%
Moderate (Aerobic Zone)
Improve Fitness
50 to 59 years 75% to 72%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 80% to 76%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 85% to 80%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 91% to 86%
Maximum
Maximize Performance
90 to 99 years 98% to 91%
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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