Exercise intensity zones for a for a 177 pulse rate

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What exercise intensity zone does a 177 target heart rate put you into? A pulse rate of 177 bpm (or 30 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 177 is 93% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 177 pulse rate puts you in for your specific age and gender.

Men's training zones for a 177 pulse rate by age

Age	Pct Max
10 to 19 years	88% to 84% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness
20 to 29 years	93% to 88% Maximum Maximize Performance
30 to 39 years	98% to 93% Maximum Maximize Performance
40 to 49 years	104% to 98% Over Maximum Maximum Exceeded
50 to 59 years	110% to 104% Over Maximum Maximum Exceeded
60 to 69 years	117% to 111% Over Maximum Maximum Exceeded
70 to 79 years	126% to 118% Over Maximum Maximum Exceeded
80 to 89 years	135% to 126% Over Maximum Maximum Exceeded
90 to 99 years	146% to 136% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 177 pulse rate by age

Age	Pct Max
10 to 19 years	94% to 90% Maximum Maximize Performance
20 to 29 years	98% to 94% Maximum Maximize Performance
30 to 39 years	103% to 99% Over Maximum Maximum Exceeded
40 to 49 years	109% to 104% Over Maximum Maximum Exceeded
50 to 59 years	115% to 109% Over Maximum Maximum Exceeded
60 to 69 years	122% to 116% Over Maximum Maximum Exceeded
70 to 79 years	130% to 123% Over Maximum Maximum Exceeded
80 to 89 years	139% to 131% Over Maximum Maximum Exceeded
90 to 99 years	149% to 140% 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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