Star Trac SPINNING 727-0083 User Manual
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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
covery
50% to 65% of MHR
Relaxation and energy accumulation.
Endurance
65% to 75% of MHR
Improves muscular endurance and mental stamina.
Strength
75% to 85% of MHR
Raises metabolism, burns fat, increases energy.
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