Heart Rate Guidelines - Star Trac Spinner v 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
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.
RECOVERY ENERGY ZONE
reduce the risk of injury— making them an essential component of any exercise program.
ENDURANCE ENERGY ZONE
comfortable pace over an extended period of time.
STRENGTH ENERGY ZONE
with longer distances.
INTERVAL ENERGY ZONE
incorporating bursts of speed and power with periods of recovery.
RACE DAY ENERGY ZONE
your progress.
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Energy Zone Heart Rate Chart
Recovery
50%-65%
Age
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
™
(50%-65% of MAXIMUM HEART RATE (MHR)) Recovery rides allow your body to heal, prevent burnout and
™
(65%-75% of MHR) Endurance rides build strength and stamina by maintaining a steady heart rate and a
™
(75%-85% of MHR) This zone improves cardiovascular fitness and builds strength by blending increased resistance
™
(65%-92% of MHR) Interval training teaches your body to recover quickly after performing at peak levels by
™
(80-92% of MHR) This energy zone is the ultimate challenge and an unbeatable way to test your fitness and measure
Endurance Strength
65%-75% 75%-85%
125-149 149-168
126-146 146-165
123-143 143-162
120-140 140-159
118-137 137-155
116-134 134-151
113-131 131-148
110-128 128-145
108-125 125-141
105-122 122-139
program's Energy Zone™ system promotes a
®
Intrerval Race Day
65%-92% 80%-92%
129-182 160-182
126-178 155-178
123-175 153-175
120-172 150-172
118-168 146-168
116-164 143-164
113-161 140-162
110-157 137-157
108-153 133-153
105-150 131-150
SPINNER OWNER'S GUIDE
®