Exercise intensity zones for a for a 103 pulse rate
What exercise intensity zone does a 103 target heart rate put you into? Exercising to a heart rate of 103 bpm (or 17 beats every 10 seconds) puts you in the very light exercise zone and can be beneficial for losing weight. A pulse of 103 is 54% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 103 pulse rate puts you in for your specific age and gender.
Men's training zones for a 103 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
51% to 49% Very Light Weight Loss |
| 20 to 29 years |
54% to 52% Very Light Weight Loss |
| 30 to 39 years |
57% to 54% Very Light Weight Loss |
| 40 to 49 years |
60% to 57% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 50 to 59 years |
64% to 61% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 60 to 69 years |
68% to 64% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 70 to 79 years |
73% to 69% Moderate (Aerobic Zone) Improve Fitness |
| 80 to 89 years |
79% to 74% Moderate (Aerobic Zone) Improve Fitness |
| 90 to 99 years |
85% to 79% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
Men's chart generated using 220 minus age Karvonen method1
Women's training zones for a for a 103 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
54% to 52% Very Light Weight Loss |
| 20 to 29 years |
57% to 55% Very Light Weight Loss |
| 30 to 39 years |
60% to 57% Very Light Weight Loss |
| 40 to 49 years |
63% to 60% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 50 to 59 years |
67% to 64% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 60 to 69 years |
71% to 67% Moderate (Aerobic Zone) Improve Fitness |
| 70 to 79 years |
75% to 71% Moderate (Aerobic Zone) Improve Fitness |
| 80 to 89 years |
81% to 76% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 90 to 99 years |
87% to 81% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
Women's chart generated using 206 minus 88 percent of your age methodology2
Source Citations
- American Heart Association Target Heart Rates
- Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women