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Energy Zones™
The Spinning Energy Zones are the foundation of heart rate training in the Spinning® program. Each Energy Zone is a type of
training based on exercise intensity (indicated by heart rate).
Energy Zone Intensity Range Purpose
Recovery 50% to 65% of MHR Relaxation and energy accumulation.
Endurance 65% to 75% of MHR Raises metabolism, burns fat, increases energy.
Strength 75% to 85% of MHR Improves muscular endurance and mental stamina.
Interval 65% to 92% of MHR Trains the heart to recover quickly from work effort.
Race Day 80% to 92% of MHR To challenge the well conditioned exerciser.
ENERGY ZONE HEART RATE CHART
AGE RECOVERY
50%-65%
ENDURANCE
65%-75%
STRENGTH
75%-85%
INTERVAL
65%-92%
RACE DAY
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