Exercise intensity zones for a for a 154 pulse rate



What exercise intensity zone does a 154 target heart rate put you into? An exercising pulse of 154 bpm (or 26 beats every 10 seconds) is typically in the hard anaerobic zone and is used to train for maximum performance and improved fitness. A pulse of 154 is 81% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 154 pulse rate puts you in for your specific age and gender.

Men's training zones for a 154 pulse rate by age

Age Pct Max
10 to 19 years 77% to 73%
Moderate (Aerobic Zone)
Improve Fitness
20 to 29 years 81% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
30 to 39 years 85% to 81%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
40 to 49 years 90% to 86%
Maximum
Maximize Performance
50 to 59 years 96% to 91%
Maximum
Maximize Performance
60 to 69 years 102% to 96%
Over Maximum
Maximum Exceeded
70 to 79 years 109% to 103%
Over Maximum
Maximum Exceeded
80 to 89 years 118% to 110%
Over Maximum
Maximum Exceeded
90 to 99 years 127% to 118%
Over Maximum
Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 154 pulse rate by age

Age Pct Max
10 to 19 years 81% to 78%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
20 to 29 years 85% to 82%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
30 to 39 years 90% to 86%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
40 to 49 years 95% to 90%
Maximum
Maximize Performance
50 to 59 years 100% to 95%
Maximum
Maximize Performance
60 to 69 years 106% to 101%
Over Maximum
Maximum Exceeded
70 to 79 years 113% to 107%
Over Maximum
Maximum Exceeded
80 to 89 years 121% to 114%
Over Maximum
Maximum Exceeded
90 to 99 years 130% to 121%
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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