50 Emerson Road • Milford, New Hampshire 03055 • (603) 673-7123 • hhinfo@hampshirehills.com
Mailing Address: P.O. Box 404 • Milford, NH 03055


Group indoor cycling classes with no complicated moves to learn, a motivating group environment, top-notch instructors and music that begs your legs to pedal. You'll find yourself having a blast while you ride your way to a leaner, stronger body. Burn an average of 500 calories per class.

"Resting HR is so very important as this is a measure of fitness."

Karvonen Heart Rate Calculator

The Karvonen method of calculating your exercise heart rate is considered the gold standard, benefiting athletes, or people who are looking for weight loss and fitness improvement.

As a person becomes more fit, their heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down. The Karvonen calculation, devised by a Scandinavian physiologist, takes this into consideration by introducing a number called the heart rate reserve into the equation — the difference between your maximal heart rate and your resting heart rate.

To find out what your more accurate target heart rate should be while exercising, you will need to determine your resting heart rate. The best time to check your resting rate is just before you get up in the morning after a good night’s sleep. Take the average of two or three mornings’ readings for greater accuracy.

Formula to find your max HR:

208-(0.7 x age) = ____________ Max Heart Rate 

Karvonen formula:

Target Heart Rate = (max HR − resting HR) × 65%Intensity WZ) + resting HR = 

Target Heart Rate = (max HR − resting HR) × 85%Intensity WZ) + resting HR =

Spinning energy zones %:

  • 50-65 Recovery = Helps and speeds up recovery after heavier exercises
  • 65-75 Endurance = Increases aerobics endurance; strengthens body so that it tolerates higher intensity training.
  • 75-85 Strength = Enhances aerobics power; improves blood circulation.
  • 85-92 Interval = Increases anaerobic tolerance; improves high speed endurance.
  • 90-100 Maximum = Tones the neuro~muscular system; increases maximum sprint race speed.