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Exercise intensity zones for a for a 189 pulse rate



What exercise intensity zone does a 189 target heart rate put you into? A pulse rate of 189 bpm (or 32 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 189 is 99% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 189 pulse rate puts you in for your specific age and gender.

Men's training zones for a 189 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 111% to 105%
Over Maximum
Maximum Exceeded
50 to 59 years 117% to 111%
Over Maximum
Maximum Exceeded
60 to 69 years 125% to 118%
Over Maximum
Maximum Exceeded
70 to 79 years 134% to 126%
Over Maximum
Maximum Exceeded
80 to 89 years 144% to 135%
Over Maximum
Maximum Exceeded
90 to 99 years 156% to 145%
Over Maximum
Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method1

Women's training zones for a for a 189 pulse rate by age
Age Pct Max
10 to 19 years 100% to 96%
Maximum
Maximize Performance
20 to 29 years 105% to 100%
Over Maximum
Maximum Exceeded
30 to 39 years 110% to 105%
Over Maximum
Maximum Exceeded
40 to 49 years 116% to 111%
Over Maximum
Maximum Exceeded
50 to 59 years 123% to 117%
Over Maximum
Maximum Exceeded
60 to 69 years 130% to 123%
Over Maximum
Maximum Exceeded
70 to 79 years 138% to 131%
Over Maximum
Maximum Exceeded
80 to 89 years 148% to 139%
Over Maximum
Maximum Exceeded
90 to 99 years 159% to 149%
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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