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: 80–110 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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Thanksgiving Info

Mad Dogg Athletics will be closed on Thursday, November 27 and Friday, November 29, 2014 in honor of the Thanksgiving holiday. Any orders placed after Wednesday 12pm will be processed on Monday December 1, 2014.

Have a happy and safe Thanksgiving!

– The Mad Dogg Athletics Team