Display Operation Instructions; Energy Zone - Star Trac eSPINNER Installation And Operation Manual

Display Operation Instructions

Energy Zone™

Every ride begins with a goal—and heart rate training is an unbeatable way to achieve it. Using the eSpinner
®
and 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 www.spinning.com
Age
20-23
24-27
28-31
32-35
36-39
40-43
44-47
48-51
52-55
56-60
ENDURANCE ENERGY ZONE
taining a steady heart rate and a comfortable pace over an extended period of time.
STRENGTH ENERGY ZONE
strength by blending increased resistance with longer distances.
INTERVAL ENERGY ZONE
performing at peak levels by incorporating bursts of speed and power with periods of recovery.
RACE DAY ENERGY ZONE
able way to test your fitness and measure your progress.
*
Note – The eSpinner does not offer programmed rides in the RECOVERY ENERGY ZONE
Energy Zone Heart Rate Chart
Recovery Endurance
50%-65% 65%-75%
100-129 125-149
98-126 126-146
96-123 123-143
94-120 120-140
92-118 118-137
90-116 116-134
88-113 113-131
86-110 110-128
84-108 108-125
82-105 105-122
™
(65%-75% of MHR) Endurance rides build strength and stamina by main-
™
(75%-85% of MHR) This zone improves cardiovascular fitness and builds
™
(65%-92% of MHR) Interval training teaches your body to recover quickly after
™
(80-92% of MHR) This energy zone is the ultimate challenge and an unbeat-
Strength Intrerval Race Day
75%-85% 65%-92% 80%-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
160-182
155-178
153-175
150-172
146-168
143-164
140-162
137-157
133-153
131-150
™
.
®
31