Exercise intensity zones for a for a 154 pulse rate
What exercise intensity zone does a 154 target heart rate put you into? An exercising pulse of 154 bpm (or 26 beats every 10 seconds) is typically in the hard anaerobic zone and is used to train for maximum performance and improved fitness. A pulse of 154 is 81% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 154 pulse rate puts you in for your specific age and gender.
Men's training zones for a 154 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
77% to 73% Moderate (Aerobic Zone) Improve Fitness |
| 20 to 29 years |
81% to 77% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 30 to 39 years |
85% to 81% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 40 to 49 years |
90% to 86% Maximum Maximize Performance |
| 50 to 59 years |
96% to 91% Maximum Maximize Performance |
| 60 to 69 years |
102% to 96% Over Maximum Maximum Exceeded |
| 70 to 79 years |
109% to 103% Over Maximum Maximum Exceeded |
| 80 to 89 years |
118% to 110% Over Maximum Maximum Exceeded |
| 90 to 99 years |
127% to 118% Over Maximum Maximum Exceeded |
Men's chart generated using 220 minus age Karvonen method1
Women's training zones for a for a 154 pulse rate by age
| Age | Pct Max |
|---|---|
| 10 to 19 years |
81% to 78% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 20 to 29 years |
85% to 82% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 30 to 39 years |
90% to 86% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
| 40 to 49 years |
95% to 90% Maximum Maximize Performance |
| 50 to 59 years |
100% to 95% Maximum Maximize Performance |
| 60 to 69 years |
106% to 101% Over Maximum Maximum Exceeded |
| 70 to 79 years |
113% to 107% Over Maximum Maximum Exceeded |
| 80 to 89 years |
121% to 114% Over Maximum Maximum Exceeded |
| 90 to 99 years |
130% to 121% 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