How To Calculate Your Heart Rate Training Zones


Get the most from your workouts by knowing how to gauge your exercise intensity.
Exercising at the correct intensity can help you get the most out of your physical activity, making sure you're not pushing too hard or too little. Calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
Calculation involves your maximum heart rate (MHR). Your MHR refers to the fastest rate at which your heart will beat in one minute. There are different ways to calculate your target heart rate zone,

Determine your Max heart rate (MHR)

A common formula for calculating these variables is that your maximum heart rate should be roughly 220 beats per minute minus your age.

MHR = 220-age

Experts have come up with a more accurate formula, offered in a study published in Journal, Medicine & Science in Sports & Exercise.

MHR =206.9 - (0.67 x age)

Your MHR has a little difference in all Sports

Things that are load bearing
Running will generally push your heart rate higher, since you have to do more work to overcome gravity.
Cycling, because it has the mechanical assistance of the bike, will generally produce a lower max heart rate.
Swimming, which happens in a pool with zero-impact, may be lower still—since the water is keeping you cool, heat will be less of a factor in raising your HR.
The most popular zone range is 50% to 80% of your maximum heart. This is where you achieve cardio benefits, burn fat, and become fitter.

Finding the right zone for you

Example: Use the simple formula to get MHR and define training zone

Karvonen Method

Karvonen Method is one of the most effective because it factors in your resting heart rate. Here's how to calculate your target heart rate zone using the Karvonen Method:

Measure your resting heart rate (RHR)

To work out the zone in which you should be training, you first need to determine your resting heart rate. Do this by lying down for 20 minutes and taking a reading of your heart rate – heart rate monitor will do this for you as you sleep overnight.
If your MHR is 185 and RHR t is 65, then the following is how you calculate a 70% zone commonly targeted for fat burn.
  • Heart rate reserve=185 – 65 = 120
  • Calculate the percentage you’re aiming for based on your heart rate
    120× 0.7=84
  • Now add RHR to this calculated percentage: 84 + 65 = 149
    70% target heart rate zone: [(185 − 65) × 0.7] + 65 = 149 bpm
By exercising within your target training zone, you’ll achieve more in less time. Each zone offers different benefits. It helps coach or athlete to design the overall training program.
If you're using a heart rate monitor to track your intensity, you definitely need your MHR.
SHANREN BEAT 20 is a medical-grade high precision electrocardiogram (ECG) device, which accurately displays the dynamic heart rate, resting electrocardiogram, offers a practical measure for assessing exercise intensity, over threshold warning to reach a physical peak and prevents over training. A built-in storage with recyclable 100 training sessions which also outputs steps, running cadence and calories.
Heart rate training makes use of the fact that the demand for oxygen rises with exercise intensity. Keep an effective control of your heart rate for safe and efficient sports activities.



Raptor television specials on in Canada


Shanren smart accessories aroused a lot of media attention. Iintelligent design, advanced features, fully consider the needs of the consumer, programming input is for Shanren " Arts-made " products

Raptor Award 10 Best Biking Computers 2016


Los Angeles, CA, –November 2016,
We spent 33 hours on research, videography, and editing, to review the top choices for this wiki. Monitor your bicycle training easily with one of these biking computers.
NO 3, The Shanren Raptor SR-BLC10 is one of the first hybrid products to combine the functionality of both a bike light and computer into a single device. Its rechargeable lithium battery also delivers up to 3 hours of continuous use.
Raptor largely saves the space of handle bar. Optical design of anti-glare bike light, perfect for night riding. Authentic to the core,2.4G wireless transmission with real-time sync, anti-interference design of circuit, great ventilation. For the best performance for speed and cadence two in one. Keep track of every detail of your ride, day or night. An impressive exterior, dynamic from any angle, a clear sense of line, with great tenacity and passion, features of thinner, lighter and more flexible.

Shanren at Interbike 2016 (Sep 21-23 Las Vegas)


As the largest bicycle trade event in north America, bringing together manufacturers, retailers, industry.
Shanren release the 2017 new product series, at the show. The first GPS bicycle computer with detachable head light--- Discovery. Smart helmet solutions: urban and training level, music speakers, crash detection, heartrate/oxygen monitor. In 2017 Shanren devote more energy on developing motion algorithm and security research. Shanren believe the new accessories time has arrived.
In the booth of Shanren, Mari Holden is introduced to an impressive line of technology and safety products designed to enhance your cycling experience.



Let's see what they say at UK bikeradar : If you’re running out of bar space now winter’s here and lights must be deployed, look at this little unit. It’s a bike computer with integrated front light, called the Raptor II. Its little brother the Raptor I is the same unit but without a light, and is part of a family of products that includes the high-power Rover bike light.
The Raptor II is aimed squarely at commuters and leisure riders, and has a claimed run-time of three hours on full beam, six hours on low beam, or 12 hours on flashing lights. Switch the front light off and run-time goes up to 215 hours. There’s no GPS, but thanks to the magic of magnets it’ll track speed, cadence, distance, riding time, clock (oh yes) and calories.
£TBC / $139 / AU$TBC



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SHANREN is pleased to announce a lucky draw that will give all the cyclists a chance to own a brand-new RAPTOR II (Est. retail value: $139.99).
The first round will start from November 1st to 15th, we will pick up 10 lucky winners from it. All you should do is post why you would want one, like our page and share it, that's it! Your name will go into a draw and the lucky will be announced on November 18th, 2016, the 10 gifts will be shipped in 3 days! Good luck!
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