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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 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
Energy Zone™ Heart Rate Chart