113 BPM Heart Rate Zone: What Training Zone Is 113?
During exercise, 113 bpm is Zone 1–2 (very light to light) for most people aged 20–50, and Zone 3 (moderate) for people around 60–70, using the common 220-minus-age estimate of maximum heart rate. For a 40-year-old it is about 63% of max – a comfortable Zone 2 pace where you can still hold a conversation.
Measured at rest rather than during a workout? A resting pulse of 113 is above the normal 60–100 bpm range – see is a heart rate of 113 bpm normal?
Which Zone Is 113 BPM in at Your Age?
Five-zone models split exercise intensity by percentage of maximum heart rate (Zone 1: 50–60%, Zone 2: 60–70%, Zone 3: 70–80%, Zone 4: 80–90%, Zone 5: 90–100%). Because maximum heart rate falls with age, the same 113 bpm lands in a higher zone as you get older:
| Age | Est. max HR (220 − age) | 113 bpm = % of max | Zone | Est. max HR (Tanaka: 208 − 0.7 × age) | 113 bpm = % of max |
|---|---|---|---|---|---|
| 20 | 200 | 57% | Zone 1 (very light) | 194 | 58% |
| 30 | 190 | 59% | Zone 1, top end | 187 | 60% |
| 40 | 180 | 63% | Zone 2 (light) | 180 | 63% |
| 50 | 170 | 66% | Zone 2 (light) | 173 | 65% |
| 60 | 160 | 71% | Zone 3 (moderate) | 166 | 68% |
| 70 | 150 | 75% | Zone 3 (moderate) | 159 | 71% |
| 80 | 140 | 81% | Zone 4 (hard) | 152 | 74% |
Both formulas are population averages. Your real maximum can be 10–20 bpm higher or lower, so if 113 bpm feels much harder or easier than the table suggests, trust how you feel (see the talk test below) or get a supervised exercise test.
Heart Rate Zones for a 40-Year-Old (Example)
With an estimated maximum of 180 bpm (220 − 40), the zones work out as follows:
| Zone | % of max HR | BPM (age 40) | How it feels | Main training purpose |
|---|---|---|---|---|
| Zone 1 | 50–60% | 90–108 | Very easy | Warm-up, cool-down, recovery |
| Zone 2 | 60–70% | 108–126 (113 is here) | Easy, can talk in full sentences | Aerobic base and endurance |
| Zone 3 | 70–80% | 126–144 | Moderate, short sentences | Aerobic fitness |
| Zone 4 | 80–90% | 144–162 | Hard, a few words at a time | Threshold and speed endurance |
| Zone 5 | 90–100% | 162–180 | Maximal, cannot talk | Short intervals, top-end power |
Find Your Heart Rate Zones
Enter your age to estimate your zones (maximum heart rate = 220 − age) and see which one 113 bpm falls in.
113 BPM Using Heart Rate Reserve (Karvonen)
Some coaches and the American College of Sports Medicine also describe intensity using heart rate reserve (HRR): maximum heart rate minus resting heart rate. This accounts for your fitness, because a fitter person has a lower resting pulse.
% HRR = (exercise HR − resting HR) ÷ (max HR − resting HR)
| Example | Calculation | 113 bpm = % HRR |
|---|---|---|
| Age 40, resting HR 60 | (113 − 60) ÷ (180 − 60) | 44% |
| Age 40, resting HR 70 | (113 − 70) ÷ (180 − 70) | 39% |
| Age 40, resting HR 80 | (113 − 80) ÷ (180 − 80) | 33% |
| Age 60, resting HR 70 | (113 − 70) ÷ (160 − 70) | 48% |
ACSM classes roughly 40–59% of HRR as moderate intensity, so 113 bpm is light-to-moderate exercise for a typical 40-year-old and solidly moderate for a 60-year-old.
What Exercise Gets You to 113 BPM?
Activities that commonly put adults in the 105–125 bpm range include:
- Brisk walking or walking on an incline treadmill
- Easy cycling on flat ground or a stationary bike at low resistance
- Water aerobics and relaxed swimming (water and body position often keep heart rate somewhat lower than land exercise at the same effort)
- Elliptical or rowing machine at an easy pace
- Very easy jogging for fitter people
The same activity produces very different heart rates in different people, depending on fitness, age, heat, hydration, caffeine, sleep and medicines.
The talk test
If you have no heart rate monitor, the talk test is a simple guide: at Zone 2 / moderate intensity you can talk in full sentences but could not sing. If you can only say a few words, you are working harder than Zone 2.
Training at 113 BPM: Zone 2 Benefits
For many adults aged roughly 35–55, 113 bpm sits in Zone 2, the intensity most endurance plans use for the bulk of their training time:
- Builds aerobic endurance: steady easy work trains your heart and muscles to use oxygen more efficiently.
- Uses a higher share of fat for fuel: at lower intensities a larger proportion of energy comes from fat, although total calories burned per minute are lower than at higher intensities.
- Sustainable and low-risk: you can exercise longer and recover faster, which makes regular exercise easier to keep up.
- Good for recovery days between harder sessions.
- Counts toward activity guidelines: adults are generally advised to get at least 150 minutes of moderate-intensity activity a week.
Sample 113 BPM (Zone 2) Workouts
Treadmill walk (45 min)
5 min easy warm-up, 35 min brisk walk adjusting speed or incline to stay around 108–120 bpm, 5 min easy cool-down.
Easy bike ride (60 min)
Flat route or low resistance, steady cadence. Shift to an easier gear on hills to stop heart rate drifting above Zone 2.
Water aerobics (40 min)
Continuous movement at a pace you could talk through. Good for joints; check your pulse occasionally with a waterproof watch.
If your heart rate creeps up during a long session at the same pace (“cardiac drift”, common in heat), slow down slightly and drink water.
Measuring Exercise Heart Rate Accurately
- Chest strap: most accurate during exercise, as it reads the heart’s electrical signal.
- Wrist watch (optical): convenient and good for steady efforts, less reliable during intervals, weight training or with a loose fit.
- Manual pulse: count beats at the wrist for 15 seconds and multiply by 4 (immediately after stopping, as it drops quickly).
Medicines matter: beta-blockers and some other heart drugs lower heart rate during exercise, so age-based zones do not apply. Ask your doctor for a target range or use the talk test.
When to Stop Exercising
Stop and seek medical help if you have:
- Chest pain, pressure or tightness
- Dizziness, lightheadedness or fainting
- Shortness of breath out of proportion to the effort
- A racing or irregular heartbeat that does not settle with rest
If you have heart disease, high blood pressure, diabetes, or are starting exercise after a long break, check with a doctor before beginning a heart-rate training plan.
Medical disclaimer: This page is for general education and does not replace advice from a doctor or qualified exercise professional.
Frequently Asked Questions
What heart rate zone is 113 bpm?
Using maximum heart rate = 220 minus age, 113 bpm is Zone 1 (very light) at age 20–30, Zone 2 (light) at age 40–50, Zone 3 (moderate) at age 60–70 and Zone 4 at age 80. For a 40-year-old it is about 63% of maximum heart rate.
Is 113 bpm good for Zone 2 training?
For many adults aged roughly 35–55, yes: 113 bpm falls inside the 60–70% of maximum heart rate band usually called Zone 2. Younger people will usually need a slightly higher heart rate to reach Zone 2, and people over 60 may find 113 bpm is already Zone 3.
Is 113 bpm the fat-burning zone?
For many middle-aged adults, 113 bpm is in what fitness equipment calls the “fat-burning zone” (about 60–70% of maximum). At this intensity a larger share of energy comes from fat, but harder exercise burns more total calories per minute. For weight loss, total activity and diet matter more than staying in one zone.
Is 113 bpm a good heart rate on a treadmill?
Yes, for most adults 113 bpm on a treadmill is a light-to-moderate, sustainable pace suitable for endurance and general fitness. Whether it is “enough” depends on your age and goals: it is about 59% of estimated maximum at age 30 and about 71% at age 60.
How many calories do you burn at 113 bpm?
There is no single number. Calories burned at 113 bpm depend mainly on your body weight, the activity and your fitness, so two people at the same heart rate can burn very different amounts. A heart rate monitor that uses your age, weight and sex gives a rough personal estimate.
Is 113 bpm too high for a resting heart rate?
Yes. At rest, a normal adult heart rate is 60–100 bpm, so 113 bpm while sitting quietly is a fast heart rate (tachycardia). Our heart rate 113 bpm guide explains causes, what to do, and when to see a doctor.