%
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.
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.
Age
Recovery
50%-65%
Endurance
65%-75%
Strength
75%-85%
Intrerval
65%-92%
Race Day
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
Energy Zone Heart Rate Chart
