Energy Zone Cheat Sheet

Ride On: Energy Zone Cheat Sheet

A monthly resource for Spinning class participants

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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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 after building 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 workout per week after building a strong aerobic base

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