Exercise intensity zones for a for a 180 pulse rate

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What exercise intensity zone does a 180 target heart rate put you into? A pulse rate of 180 bpm (or 30 beats every 10 seconds) during when working out is in the maximum performance zone for a typical adult. A pulse of 180 is 95% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 180 pulse rate puts you in for your specific age and gender.

Men's training zones for a 180 pulse rate by age

Age	Pct Max
10 to 19 years	90% to 86% Hard (Anaerobic Zone) Maximize Performance & Improve Fitness
20 to 29 years	94% to 90% Maximum Maximize Performance
30 to 39 years	99% to 95% Maximum Maximize Performance
40 to 49 years	105% to 100% Over Maximum Maximum Exceeded
50 to 59 years	112% to 106% Over Maximum Maximum Exceeded
60 to 69 years	119% to 112% Over Maximum Maximum Exceeded
70 to 79 years	128% to 120% Over Maximum Maximum Exceeded
80 to 89 years	137% to 129% Over Maximum Maximum Exceeded
90 to 99 years	149% to 138% Over Maximum Maximum Exceeded

Men's chart generated using 220 minus age Karvonen method¹

Women's training zones for a for a 180 pulse rate by age

Age	Pct Max
10 to 19 years	95% to 91% Maximum Maximize Performance
20 to 29 years	100% to 96% Maximum Maximize Performance
30 to 39 years	105% to 100% Over Maximum Maximum Exceeded
40 to 49 years	111% to 105% Over Maximum Maximum Exceeded
50 to 59 years	117% to 111% Over Maximum Maximum Exceeded
60 to 69 years	124% to 117% Over Maximum Maximum Exceeded
70 to 79 years	132% to 125% Over Maximum Maximum Exceeded
80 to 89 years	141% to 133% Over Maximum Maximum Exceeded
90 to 99 years	151% to 142% 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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