Spinning and 5 Energy Zones

Hi everyone,

This morning I took a spinning class at my gym with a great instructor named Hazel. It was my 2nd spin class at this facility, and my first time with Hazel. She was really nice, and mentioned something I had never heard of: The 5 Energy Rides and how each one differs and is good for something different, like endurance, strength, etc. Since I didn't have time after class to talk at length with her about these 5 things and get a good understanding, I decided to look it up online.

I found a complete description, along with a fantastic heart rate chart online at www.spinning.com. I am sharing this information for any spinners who are reading, or for those of you at home with a stationary bike who might like to consider this the next time you exercise.

Apparently, when you are spinning, there's 5 energy zones you should be working out at, each with it's own benefits. This is great to know, as I just thought spinning was all about pedaling as fast as you can! (and icing your crotch afterwards!)

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

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