Exercise intensity zones for a for a 178 pulse rate

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What exercise intensity zone does a 178 target heart rate put you into? A pulse rate of 178 bpm (or 30 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 178 is 94% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 178 pulse rate puts you in for your specific age and gender.

Men's training zones for a 178 pulse rate by age

Age	Pct Max
10 to 19 years	89% to 85% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness
20 to 29 years	93% to 89% Maximum Maximize Performance
30 to 39 years	98% to 94% Maximum Maximize Performance
40 to 49 years	104% to 99% Over Maximum Maximum Exceeded
50 to 59 years	111% to 105% Over Maximum Maximum Exceeded
60 to 69 years	118% to 111% Over Maximum Maximum Exceeded
70 to 79 years	126% to 119% Over Maximum Maximum Exceeded
80 to 89 years	136% to 127% Over Maximum Maximum Exceeded
90 to 99 years	147% to 137% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 178 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	109% to 104% Over Maximum Maximum Exceeded
50 to 59 years	116% to 110% Over Maximum Maximum Exceeded
60 to 69 years	123% 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	150% 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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