Exercise intensity zones for a for a 130 pulse rate
What exercise intensity zone does a 130 target heart rate put you into? Weight loss and improved fitness are the typical results of working out at a heart rate of 130 bpm (or 22 beats every 10 seconds). A 130 pulse puts you in the light recovery exercise zone which is good for burning fat. A pulse of 130 is 68% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 130 pulse rate puts you in for your specific age and gender.
Men's training zones for a 130 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
65% to 62% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 20 to 29 years |
68% to 65% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 30 to 39 years |
72% to 68% Moderate (Aerobic Zone) Improve Fitness |
| 40 to 49 years |
76% to 72% Moderate (Aerobic Zone) Improve Fitness |
| 50 to 59 years |
81% to 76% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 60 to 69 years |
86% to 81% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 70 to 79 years |
92% to 87% Maximum Maximize Performance |
| 80 to 89 years |
99% to 93% Maximum Maximize Performance |
| 90 to 99 years |
107% to 100% Over Maximum Maximum Exceeded |
Men's chart generated using 220 minus age Karvonen method1
Women's training zones for a for a 130 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
69% to 66% Light (Recovery Zone) Weight Loss & Improve Fitness |
| 20 to 29 years |
72% to 69% Moderate (Aerobic Zone) Improve Fitness |
| 30 to 39 years |
76% to 72% Moderate (Aerobic Zone) Improve Fitness |
| 40 to 49 years |
80% to 76% Moderate (Aerobic Zone) Improve Fitness |
| 50 to 59 years |
84% to 80% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 60 to 69 years |
89% to 85% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 70 to 79 years |
95% to 90% Maximum Maximize Performance |
| 80 to 89 years |
102% to 96% Over Maximum Maximum Exceeded |
| 90 to 99 years |
109% to 103% Over Maximum Maximum Exceeded |
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