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As you work out regularly at certain levels of intensity (measured by your heart rate), you will notice improvements in your overall physical fitness. These include toning your muscles, losing weight, building a stronger heart and developing peak performance. These levels correspond to heart rate zones or what is referred to in the SPINNING program as Energy Zones.
Recovery- Relaxation and Energy Accumulation
Heart Rate Training Range: 50% to 65% of maximum or 9-12 RPE
The main objective of this ride is to relax and energize the body. Recover rides consist of no hills or jumps. There is light resistance on the wheel while sitting or standing with no burning in the legs. Be prepared to work with breathing exercises, visualization and energy accumulation. A soothing stretch period after the class furthers the relaxation process.
Endurance - Even Application of Energy for Sustained Periods
Heart Rate Training Range: 65% to 70% of maximum or 12-15 RPE
An endurance training session trains the body to be more efficient at metabolizing fat and to maintain a comfortable pace for extended periods. It is challenging to the body both physically and mentally by adapting to a constant position and cadence while improving aerobic capacity. Standing is only for short intervals of less than 30 seconds so as to stretch the legs. Increasing aerobic capacity through endurance sessions translates into a longer duration that a rider is able to maintain a steady pace and resist fatigue.
Strength - Heavy Resistance to Develop Muscular Endurance and Power
Heart Rate Training Range: 75% to 85% of maximum or 15-17 RPE
This session involves steady, consistant pedalling with heavy resistance. Strength rides promotes muscular and cardiovascular development. The heart rate range of this zone allows the body to switch from aerobic to anaerobic metabolism when covering the entire range of 75%-85% of heart output. Strength training develops mental and physical strength. Overcoming increased fatiguing muscles while challenged by an adversary of hills provides an excellent cross training class.
Interval - Speed, Tempo, Timing & Rhythm - Requires a Substantial Fitness Base
Heart Rate Training Range: 65% to 92% of maximum or 15-17 RPE
The goal is to recover quickly after work efforts. This workout will involve both aerobic and anaerobic work so it is highly suggested for participants to utilize a heart rate monitor to ensure adequate recovery and rest during your workout. Interval Zone Training develops the rider's mental ability to use breathing and visualization techniques to assist in quicK recovery from work efforts.
Race Day Hour - Comprises a Variety of Techniques and Heart Rates and Requires a Substantial Fitness Base.
Heart Rate Training Range: 75% to 92% of maximum or 15-19 RPE
Most like a "real" ride with no jumps or long standing flats. This session requires much anaerobic work which depletes energy. This class is not for beginners. A base of at least 2 months of aerobic base building is very important to participate in this type of anaerobic training. Adequate recovery from this class requires at least one day off from training. Please bring a water bottle & headset for the class. Gel Seats/bike shorts are highly recommended.
PREDICTED MAXIMUM HEART RATE
Clinical research has established an accurate way to estimate your maximum heart rate. Males should subtract their age from 220; females should subtract their age from 226. For example, a 30 year old male would have a predicted maximum heart rate of (220-30) 190, and a 30 year old female would have a predicted maximum of (226-30) 196.
Note: The predicted maximum heart rates are only estimates. If during your training sessions, you seem to be working too hard, or not nearly hard enough to reach your target zones, then you may be among the 5-10% of the population whose heart rates are 12-24 beats above or below the average predictions. It is recommended that you get tested and consult with your doctor.
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