HEART RATE GUIDELINES
Every ride begins with a goal—and heart rate training is an unbeatable way to achieve it. The Spinning® program’s Energy Zone™ system promotes a sound and complete approach to fitness by addressing strength, endurance and recovery. Use the chart below to determine your ideal heart rate for each Energy Zone™.
For additional heart rate training guidelines or to purchase a heart rate monitor visit spinning.com.
Energy Zone Heart Rate Chart
| Recovery | Endurance | Strength | Intrerval Race Day |
Age | 50%-65% | 65%-75% | 75%-85% 65%-92% 80%-92% |
20-23 | 100-129 | 125-149 | 149-168 | 129-182 160-182 |
24-27 | 98-126 | 126-146 | 146-165 | 126-178 155-178 |
28-31 | 96-123 | 123-143 | 143-162 | 123-175 153-175 |
32-35 | 94-120 | 120-140 | 140-159 | 120-172 150-172 |
36-39 | 92-118 | 118-137 | 137-155 | 118-168 146-168 |
40-43 | 90-116 | 116-134 | 134-151 | 116-164 143-164 |
44-47 | 88-113 | 113-131 | 131-148 | 113-161 | 140-162 |
48-51 | 86-110 | 110-128 | 128-145 | 110-157 | 137-157 |
52-55 | 84-108 | 108-125 | 125-141 | 108-153 | 133-153 |
56-60 | 82-105 | 105-122 | 122-139 | 105-150 | 131-150 |
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RECOVERY ENERGY ZONE (50%-65% of MAXIMUM HEART RATE (MHR)) Recovery rides allow your body to heal, prevent burnout and reduce the risk of injury— making them an essential component of any exercise program.
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ENDURANCE ENERGY ZONE (65%-75% of MHR) Endurance rides build strength and stamina by maintaining a steady heart rate and a comfortable pace over an extended period of time.
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STRENGTH ENERGY ZONE (75%-85% of MHR) This zone improves cardiovascular fitness and builds strength by blending increased resistance with longer distances.
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INTERVAL ENERGY ZONE (65%-92% of MHR) Interval training teaches your body to recover quickly after performing at peak levels by incorporating bursts of speed and power with periods of recovery.
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RACE DAY ENERGY ZONE (80-92% of MHR) This energy zone is the ultimate challenge and an unbeatable way to test your fitness and measure your progress.
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