Heart Rate Guidelines, 56-60 | Star Trac 7040 guide

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

Age	Recovery	Endurane	Strength	Interval	Race Day
	50%-65%	65%-75%	75%-85%	65%-92%	80%-92%

20-23	100-129	129-149	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

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.

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.

STRENGTH ENERGY ZONE™ (75%-85% of MHR)

This zone improves cardiovascular fitness and builds strength by blending increased resistance with longer distances.

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.

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.