Know the Spinning Energy Zones

ENERGY ZONES:

ENDURANCE ENERGY ZONE
The lowdown: Endurance training is your foundation and should constitute the bulk of your works.
The payoff: Shorter recovery times, higher fat metabolism and lower resting heart rate.

Resistance: Light to ModerateCadence: 80-110 RPM
Intensity: 65%-75% of maximum Heart rate
Frequency: 3-4 times per week

STRENGHT ENERGY ZONE
The lowdown: Using high resistance and slower cadence, you’ll hover between aerobic and anaerobic zones.
The payoff: Tone your legs and build your mental strength

Resistance: Moderate to HeavyCadence: 60-80 RPM
Intensity: 75%-85% of maximum Heart rate
Frequency: 1-2 times per week after building a strong aerobic base.


INTERVAL ENERGY ZONE
The lowdown: Alternate burst of speed and power with recovery
The payoff: You’ll increase your aerobic and anaerobic capacity, which lead to bolstered stamina and endurance.

Resistance: Light to HeavyCadence: 60-80 RPM
Intensity: 75%-85% of maximum Heart rate
Frequency: 1 workout per week after building a strong aerobic pace.


RACE DAY ENERGY ZONE
The lowdown: Challenge your body and celebrate your strength.
The Payoff: Training at or above anaerobic threshold teaches your body to perform at higher intensities.

Resistance: Moderate to HeavyCadence: 80-110 RPM
Intensity: 80%-92% of maximum Heart rate
Frequency: Monthly


RECOVERY ENERGY ZONE
The lowdown: Without sufficient rest, your body can’t get stronger
The payoff: Recovery rides promote healing and circulate oxygen to tired muscles, ligaments and tendons.

Resistance: LightCadence: 80-110 RPM
Intensity: 50-65% of maximum heart rate
Frequency: 1-2 times per week