Exercise intensity zones for a for a 196 pulse rate

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What exercise intensity zone does a 196 target heart rate put you into? A heart rate of 196 bpm (or 33 beats every 10 seconds) during exercise is in excess of a typical adult's maximum heart rate and not recommended. A pulse of 196 is 103% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 196 pulse rate puts you in for your specific age and gender.

Men's training zones for a 196 pulse rate by age

Age	Pct Max
10 to 19 years	98% to 93% Maximum Maximize Performance
20 to 29 years	103% to 98% Over Maximum Maximum Exceeded
30 to 39 years	108% to 103% Over Maximum Maximum Exceeded
40 to 49 years	115% to 109% Over Maximum Maximum Exceeded
50 to 59 years	122% to 115% Over Maximum Maximum Exceeded
60 to 69 years	130% to 123% Over Maximum Maximum Exceeded
70 to 79 years	139% to 131% Over Maximum Maximum Exceeded
80 to 89 years	150% to 140% Over Maximum Maximum Exceeded
90 to 99 years	162% to 151% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 196 pulse rate by age

Age	Pct Max
10 to 19 years	104% to 99% Over Maximum Maximum Exceeded
20 to 29 years	109% to 104% Over Maximum Maximum Exceeded
30 to 39 years	114% to 109% Over Maximum Maximum Exceeded
40 to 49 years	120% to 115% Over Maximum Maximum Exceeded
50 to 59 years	127% to 121% Over Maximum Maximum Exceeded
60 to 69 years	135% to 128% Over Maximum Maximum Exceeded
70 to 79 years	144% to 136% Over Maximum Maximum Exceeded
80 to 89 years	154% to 145% Over Maximum Maximum Exceeded
90 to 99 years	165% to 155% 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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