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Spinning® Ride Profile
:
This Strength Energy Zone™ ride
takes a rider
on three hills, each one a little longer, steeper and
therefore more difficult. For the first hill, attempt to keep the heart rate at 80%
max. Allow heart rate
to rise to 85% with the second and third hills.
Elapsed Time
Duration Movement/Cadence Intensity Technique
5:00
5 min Seated Flat
80-110 RPM
50-65%
MHR
Warm up for 5 minutes and allow heart rate to
rise up to 65% MHR.
9:00
4 min
Seated Climb
80 RPM
80% MHR Settle in to the back of the saddle as you
gradually add r
esistance and take your cadence
to 80 RPM.
12:00
3 min
Seated Flat
90-100 RPM
75% MHR
Unload resistance and increase cadence to 90
100 RPM
. Find the right resistance to maintain a
heart rate effort at 75%.
20:00 8 min
Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
80-85%
MHR
Add resistance to moderate/heavy and combine
the two movements in any combination.
Example: 3 min seated climb, 1 min jumps on a
hill, repeat