Exercise intensity zones for a for a 144 pulse rate
What exercise intensity zone does a 144 target heart rate put you into? Working out to a pulse of 144 bpm (or 24 beats every 10 seconds) typically puts adults in the moderate anaerobic zone and is beneficial for improving general fitness. A pulse of 144 is 76% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 144 pulse rate puts you in for your specific age and gender.
Men's training zones for a 144 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
72% to 69% Moderate (Aerobic Zone) Improve Fitness |
| 20 to 29 years |
75% to 72% Moderate (Aerobic Zone) Improve Fitness |
| 30 to 39 years |
80% to 76% Moderate (Aerobic Zone) Improve Fitness |
| 40 to 49 years |
84% to 80% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 50 to 59 years |
89% to 85% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 60 to 69 years |
95% to 90% Maximum Maximize Performance |
| 70 to 79 years |
102% to 96% Over Maximum Maximum Exceeded |
| 80 to 89 years |
110% to 103% Over Maximum Maximum Exceeded |
| 90 to 99 years |
119% to 111% Over Maximum Maximum Exceeded |
Men's chart generated using 220 minus age Karvonen method1
Women's training zones for a for a 144 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
76% to 73% Moderate (Aerobic Zone) Improve Fitness |
| 20 to 29 years |
80% to 76% Moderate (Aerobic Zone) Improve Fitness |
| 30 to 39 years |
84% to 80% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 40 to 49 years |
88% to 84% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 50 to 59 years |
93% to 89% Maximum Maximize Performance |
| 60 to 69 years |
99% to 94% Maximum Maximize Performance |
| 70 to 79 years |
106% to 100% Over Maximum Maximum Exceeded |
| 80 to 89 years |
113% to 106% Over Maximum Maximum Exceeded |
| 90 to 99 years |
121% to 114% 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