Exercise intensity zones for a for a 135 pulse rate



What exercise intensity zone does a 135 target heart rate put you into? Working out to a pulse of 135 bpm (or 22 beats every 10 seconds) typically puts adults in the moderate anaerobic zone and is beneficial for improving general fitness. A pulse of 135 is 71% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 135 pulse rate puts you in for your specific age and gender.

Men's training zones for a 135 pulse rate by age

Age Pct Max
10 to 19 years 67% to 64%
Light (Recovery Zone)
Weight Loss & Improve Fitness
20 to 29 years 71% to 68%
Moderate (Aerobic Zone)
Improve Fitness
30 to 39 years 75% to 71%
Moderate (Aerobic Zone)
Improve Fitness
40 to 49 years 79% to 75%
Moderate (Aerobic Zone)
Improve Fitness
50 to 59 years 84% to 79%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
60 to 69 years 89% to 84%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
70 to 79 years 96% to 90%
Maximum
Maximize Performance
80 to 89 years 103% to 96%
Over Maximum
Maximum Exceeded
90 to 99 years 112% to 104%
Over Maximum
Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 135 pulse rate by age

Age Pct Max
10 to 19 years 71% to 68%
Moderate (Aerobic Zone)
Improve Fitness
20 to 29 years 75% to 72%
Moderate (Aerobic Zone)
Improve Fitness
30 to 39 years 79% to 75%
Moderate (Aerobic Zone)
Improve Fitness
40 to 49 years 83% to 79%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
50 to 59 years 88% to 83%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
60 to 69 years 93% to 88%
Maximum
Maximize Performance
70 to 79 years 99% to 93%
Maximum
Maximize Performance
80 to 89 years 106% to 100%
Over Maximum
Maximum Exceeded
90 to 99 years 114% to 106%
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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