Heart Rate Guidelines - Star Trac Spinner Velo XT Owner's Manual

HEART RATE GUIDELINES

Every ride begins with a goal—and heart rate training is an unbeatable way
to achieve it. The Spinning® program's Energy Zone™ system promotes a
sound and complete approach to fitness by addressing strength, endurance
and recovery. Use the chart below to determine your ideal heart rate for each
Energy Zone.
For additional heart rate training guidelines or to purchase a heart rate
monitor visit spinning.com.
Age Recovery
50%-65%
20-23 100-129
24-27 98-126
28-31 96-123
32-35 94-120
36-39 92-118
40-43 90-116
44-47 88-113
48-51 86-110
52-55 84-108
56-60 82-105
RECOVERY ENERGY ZONE
Recovery rides allow your body to heal, prevent burnout and reduce the risk of injury—
making them an essential component of any exercise program.
ENDURANCE ENERGY ZONE
Endurance rides build strength and stamina by maintaining a steady heart rate and a
comfortable pace over an extended period of time.
STRENGTH ENERGY ZONE
This zone improves cardiovascular fitness and builds strength by blending increased
resistance with longer distances.
™
INTERVAL ENERGY ZONE
Interval training teaches your body to recover quickly after performing at peak levels by
incorporating bursts of speed and power with periods of recovery.
RACE DAY ENERGY ZONE
This energy zone is the ultimate challenge and an unbeatable way to test your fitness and
measure your progress.
Energy Zone™ Heart Rate Chart
Endurane
65%-75%
129-149
126-146
123-143
120-140
118-137
116-134
113-131
110-128
108-125
105-122
™
(50%-65% of
MAXIMUM HEART RATE
™
(65%-75% of MHR)
™
(75%-85% of MHR)
(65%-92% of MHR)
™
(80-92% of MHR)
Strength Interval
75%-85% 65%-92%
149-168 129-182
146-165 126-178
143-162 123-175
140-159 120-172
137-155 118-168
134-151 116-164
131-148 113-161
128-145 110-157
125-141 108-153
122-139 105-150
(MHR))
Race Day
80%-92%
160-182
155-178
153-175
150-172
146-168
143-164
140-162
137-157
133-153
131-150
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