Exercise intensity zones for a for a 139 pulse rate



What exercise intensity zone does a 139 target heart rate put you into? Working out to a pulse of 139 bpm (or 23 beats every 10 seconds) typically puts adults in the moderate anaerobic zone and is beneficial for improving general fitness. A pulse of 139 is 73% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 139 pulse rate puts you in for your specific age and gender.

Men's training zones for a 139 pulse rate by age

Age Pct Max
10 to 19 years 69% to 66%
Light (Recovery Zone)
Weight Loss & Improve Fitness
20 to 29 years 73% to 70%
Moderate (Aerobic Zone)
Improve Fitness
30 to 39 years 77% to 73%
Moderate (Aerobic Zone)
Improve Fitness
40 to 49 years 81% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
50 to 59 years 86% to 82%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
60 to 69 years 92% to 87%
Maximum
Maximize Performance
70 to 79 years 99% to 93%
Maximum
Maximize Performance
80 to 89 years 106% to 99%
Over Maximum
Maximum Exceeded
90 to 99 years 115% to 107%
Over Maximum
Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 139 pulse rate by age

Age Pct Max
10 to 19 years 73% to 70%
Moderate (Aerobic Zone)
Improve Fitness
20 to 29 years 77% to 74%
Moderate (Aerobic Zone)
Improve Fitness
30 to 39 years 81% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
40 to 49 years 85% to 81%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
50 to 59 years 90% to 86%
Maximum
Maximize Performance
60 to 69 years 96% to 91%
Maximum
Maximize Performance
70 to 79 years 102% to 96%
Over Maximum
Maximum Exceeded
80 to 89 years 109% to 103%
Over Maximum
Maximum Exceeded
90 to 99 years 117% to 110%
Over Maximum
Maximum Exceeded

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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