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Exercise intensity zones for a for a 180 pulse rate



What exercise intensity zone does a 180 target heart rate put you into? A pulse rate of 180 bpm (or 30 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 180 is 95% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 180 pulse rate puts you in for your specific age and gender.

Men's training zones for a 180 pulse rate by age
Age Pct Max
10 to 19 years 90% to 86%
Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
20 to 29 years 94% to 90%
Maximum
Maximize Performance
30 to 39 years 99% to 95%
Maximum
Maximize Performance
40 to 49 years 105% to 100%
Over Maximum
Maximum Exceeded
50 to 59 years 112% to 106%
Over Maximum
Maximum Exceeded
60 to 69 years 119% to 112%
Over Maximum
Maximum Exceeded
70 to 79 years 128% to 120%
Over Maximum
Maximum Exceeded
80 to 89 years 137% to 129%
Over Maximum
Maximum Exceeded
90 to 99 years 149% to 138%
Over Maximum
Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 180 pulse rate by age
Age Pct Max
10 to 19 years 95% to 91%
Maximum
Maximize Performance
20 to 29 years 100% to 96%
Maximum
Maximize Performance
30 to 39 years 105% to 100%
Over Maximum
Maximum Exceeded
40 to 49 years 111% to 105%
Over Maximum
Maximum Exceeded
50 to 59 years 117% to 111%
Over Maximum
Maximum Exceeded
60 to 69 years 124% to 117%
Over Maximum
Maximum Exceeded
70 to 79 years 132% to 125%
Over Maximum
Maximum Exceeded
80 to 89 years 141% to 133%
Over Maximum
Maximum Exceeded
90 to 99 years 151% to 142%
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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