Star Trac Bike Computer manual Elapsed Time Duration, Intensity Technique

Spinning® Ride Profile

This Strength Energy Zone™ ride takes a rider on three hills, each one a little longer, steeper and therefore more difficult. For the first hill, attempt to keep the heart rate at 80%max. Allow heart rate to rise to 85% with the second and third hills.

Elapsed Time	Duration	Movement/Cadence		Intensity	Technique
0:00 – 5:00	5 min	Seated Flat		50-65% MHR	Warm up for 5 minutes and allow heart rate to rise up to 65%
		80-110 RPM			MHR.
		Seated Climb		80% MHR	Settle in to the back of the saddle as you gradually add
5:00 – 9:00	4 min		80 RPM		resistance and take your cadence to 80 RPM.
			Seated Flat	75% MHR	Unload resistance and increase cadence to 90-100 RPM. Find
9:00 – 12:00	3 min	90-100 RPM			the right resistance to maintain a heart rate effort at 75%.
		Seated Climb		80-85% MHR	Add resistance to moderate/heavy and combine the two
12:00 – 20:00	8 min	60-80 RPM			movements in any combination. Example: 3 min seated climb,
					1 min jumps on a hill, repeat
		Jumps on a Hill
		60-80 RPM
		Seated Flat		75% MHR	Unload resistance and increase cadence to 90-100 RPM. Find
20:00 – 23:00	3 min	90-100 RPM			the right resistance to maintain a heart rate effort at 75%.

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