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Exercise intensity zones for a for a 118 pulse rate



What exercise intensity zone does a 118 target heart rate put you into? Weight loss and improved fitness are the typical results of working out at a heart rate of 118 bpm (or 20 beats every 10 seconds). A 118 pulse puts you in the light recovery exercise zone which is good for burning fat. A pulse of 118 is 62% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 118 pulse rate puts you in for your specific age and gender.

Men's training zones for a 118 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 69% to 66%
Light (Recovery Zone)
Weight Loss & Improve Fitness
50 to 59 years 73% to 69%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 78% to 74%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 84% to 79%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 90% to 84%
Maximum
Maximize Performance
90 to 99 years 98% to 91%
Maximum
Maximize Performance

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 118 pulse rate by age
Age Pct Max
10 to 19 years 62% to 60%
Light (Recovery Zone)
Weight Loss & Improve Fitness
20 to 29 years 65% to 63%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 69% to 66%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 72% to 69%
Moderate (Aerobic Zone)
Improve Fitness
50 to 59 years 77% to 73%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 81% to 77%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
70 to 79 years 86% to 82%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 92% to 87%
Maximum
Maximize Performance
90 to 99 years 99% to 93%
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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