Exercise intensity zones for a for a 189 pulse rate

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What exercise intensity zone does a 189 target heart rate put you into? A pulse rate of 189 bpm (or 32 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 189 is 99% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 189 pulse rate puts you in for your specific age and gender.

Men's training zones for a 189 pulse rate by age

Age	Pct Max
10 to 19 years	94% to 90% Maximum Maximize Performance
20 to 29 years	99% to 94% Maximum Maximize Performance
30 to 39 years	104% to 99% Over Maximum Maximum Exceeded
40 to 49 years	111% to 105% Over Maximum Maximum Exceeded
50 to 59 years	117% to 111% Over Maximum Maximum Exceeded
60 to 69 years	125% to 118% Over Maximum Maximum Exceeded
70 to 79 years	134% to 126% Over Maximum Maximum Exceeded
80 to 89 years	144% to 135% Over Maximum Maximum Exceeded
90 to 99 years	156% to 145% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 189 pulse rate by age

Age	Pct Max
10 to 19 years	100% to 96% Maximum Maximize Performance
20 to 29 years	105% to 100% Over Maximum Maximum Exceeded
30 to 39 years	110% to 105% Over Maximum Maximum Exceeded
40 to 49 years	116% to 111% Over Maximum Maximum Exceeded
50 to 59 years	123% to 117% Over Maximum Maximum Exceeded
60 to 69 years	130% to 123% Over Maximum Maximum Exceeded
70 to 79 years	138% to 131% Over Maximum Maximum Exceeded
80 to 89 years	148% to 139% Over Maximum Maximum Exceeded
90 to 99 years	159% to 149% Over Maximum Maximum Exceeded

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

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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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