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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
0:00 – 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.
5:00 – 9:00
4 min
Seated Climb
80
RPM
80% MHR Settle in to the back of the saddle as you gradually add
resistance and take your cadence to 80
RPM.
9:00 – 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%.
12:00 – 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
20:00 – 23:00
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%.