Spinning Energy Zone™ Heart Rate Chart

Energy Zone Chart

[ click here for a printable version ]

Wearing a heart rate monitor while exercising provides instant, continuous heart rate display that keeps you in check with your training goals.

Endurance Energy Zone™

The lowdown: Endurance training is your foundation and should constitute the bulk of your workouts.
The payoff: Shorter recovery times, higher fat metabolism and a lower resting heart rate.

Resistance: Light to moderate
Cadence: 80–110 RPM
Intensity: 65%–75% of maximum heart rate
Frequency: 3–4 times per week

Strength Energy Zone™

The lowdown: Using high resistance and a slower cadence, you'll hover between aerobic and anaerobic zones.
The payoff: Tone your legs and build your mental strength.

Resistance: Moderate to heavy
Cadence: 60–80 RPM
Intensity: 75%–85% of maximum heart rate
Frequency: 1–2 times per week once you’ve built a strong aerobic base

Interval Energy Zone™

The lowdown: Alternate bursts of speed and power with recovery.
The payoff: You'll increase your aerobic and anaerobic capacity, which will lead to bolstered stamina and endurance.

Resistance: Light to heavy
Cadence: 60–110 RPM
Intensity: 65%–92% of maximum heart rate
Frequency: 1 time per week once you’ve built a strong aerobic base

Race Day Energy Zone™

The lowdown: Challenge your body and celebrate your strength.
The payoff: Training at or above anaerobic threshold teaches your body to perform at higher intensities.

Resistance: Moderate to heavy
Cadence: 60–110 RPM
Intensity: 80%–92% maximum heart rate
Frequency: Monthly

Recovery Energy Zone™

The lowdown: Without sufficient rest, your body can't get stronger.
The payoff: Recovery Rides promote healing and circulate oxygen to tired muscles, ligaments and tendons.

Resistance: Light
Cadence: 80–110 RPM
Intensity: 50–65% of maximum heart rate
Frequency: 1–2 times per week


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