Exercise intensity zones for a for a 120 pulse rate



What exercise intensity zone does a 120 target heart rate put you into? Weight loss and improved fitness are the typical results of working out at a heart rate of 120 bpm (or 20 beats every 10 seconds). A 120 pulse puts you in the light recovery exercise zone which is good for burning fat. A pulse of 120 is 63% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 120 pulse rate puts you in for your specific age and gender.

Men's training zones for a 120 pulse rate by age

Age Pct Max
10 to 19 years 60% to 57%
Very Light
Weight Loss
20 to 29 years 63% to 60%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 66% to 63%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 70% to 67%
Moderate (Aerobic Zone)
Improve Fitness
50 to 59 years 75% to 71%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 79% to 75%
Moderate (Aerobic Zone)
Improve Fitness
70 to 79 years 85% to 80%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 92% to 86%
Maximum
Maximize Performance
90 to 99 years 99% to 92%
Maximum
Maximize Performance

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 120 pulse rate by age

Age Pct Max
10 to 19 years 63% to 61%
Light (Recovery Zone)
Weight Loss & Improve Fitness
20 to 29 years 66% to 64%
Light (Recovery Zone)
Weight Loss & Improve Fitness
30 to 39 years 70% to 67%
Light (Recovery Zone)
Weight Loss & Improve Fitness
40 to 49 years 74% to 70%
Moderate (Aerobic Zone)
Improve Fitness
50 to 59 years 78% to 74%
Moderate (Aerobic Zone)
Improve Fitness
60 to 69 years 83% to 78%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
70 to 79 years 88% to 83%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
80 to 89 years 94% to 88%
Maximum
Maximize Performance
90 to 99 years 101% to 95%
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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