Spinning Education

CADENCE, RESISTANCE AND INTENSITY

Understanding the relationship between cadence, resistance and intensity is key to Spinning® program classes that meet training goals. By using the Spinner® computer, you will become more proficient at increasing power, gaining efficient leg speed and mastering the relationship between ideal resistance and heart rate intensity.

HEART RATE MONITORING

Before discussing cadence and how to use the Spinner® computer effectively, one needs an understanding of heart rate monitoring. Heart rate monitors are used in the Spinning program for continuous feedback on exercise intensity. For effective training, it is desirable sometimes to exercise at anaerobic intensity and aerobic intensity at some other times. Heart rates are used to tell whether a person is in aerobic or anaerobic intensity. Generally speaking, when heart rate is between 65 % – 80% of one’s maximum heart rate (MHR) it is aerobic, and is anaerobic when the heart rate is above 80%.. An easy way to estimate one’s maximum heart rate is to use the age-predicted formula: 220 – age. Subtract one’s age from 220 to get age-predicted maximum heart rate. For example, a 30 years old has 220 – 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM).