Exercise intensity zones for a for a 176 pulse rate

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What exercise intensity zone does a 176 target heart rate put you into? A pulse rate of 176 bpm (or 29 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 176 is 93% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 176 pulse rate puts you in for your specific age and gender.

Men's training zones for a 176 pulse rate by age

Age	Pct Max
10 to 19 years	88% to 84% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness
20 to 29 years	92% to 88% Maximum Maximize Performance
30 to 39 years	97% to 93% Maximum Maximize Performance
40 to 49 years	103% to 98% Over Maximum Maximum Exceeded
50 to 59 years	109% to 104% Over Maximum Maximum Exceeded
60 to 69 years	117% to 110% Over Maximum Maximum Exceeded
70 to 79 years	125% to 117% Over Maximum Maximum Exceeded
80 to 89 years	134% to 126% Over Maximum Maximum Exceeded
90 to 99 years	145% to 135% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 176 pulse rate by age

Age	Pct Max
10 to 19 years	93% to 89% Maximum Maximize Performance
20 to 29 years	98% to 93% Maximum Maximize Performance
30 to 39 years	103% to 98% Over Maximum Maximum Exceeded
40 to 49 years	108% to 103% Over Maximum Maximum Exceeded
50 to 59 years	114% to 109% Over Maximum Maximum Exceeded
60 to 69 years	121% to 115% Over Maximum Maximum Exceeded
70 to 79 years	129% to 122% Over Maximum Maximum Exceeded
80 to 89 years	138% to 130% Over Maximum Maximum Exceeded
90 to 99 years	148% to 139% 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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