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5 Energy Zones & Heart Rate Chart

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5 Energy Zones & Heart Rate Chart

During the spin rides at Wild Yamz, heart rate monitors are encouraged in order for each ride to fully benefit the rider. Below is the energy zone heart rate chart, found at Spinning.com

heart rate chart

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