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Spinning Energy Zones to be Incorporated at N2SHAPE

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As a Spinning instructor, I try to teach classes with different goals for variety and to continually shock our muscles so they never become complacent.  In this article, I have taken information from the Spinning website on Energy Zones to include heart rate as well as cadence.

The classes that I teach right now encompass all Energy Zones.  However, starting this week, I will include rides that focus on one or two Energy Zones.    So, if you have a heart rate monitor, wear it to my classes.  If you don’t have one, then let’s get one.  Its time to shake things up a bit!

Spinning Energy Zone™ Heart Rate Chart

Endurance Energy Zone™

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

Resistance: Light to moderate
Cadence: 80–110 RPM
Intensity: 65%–75% of maximum heart rate
Frequency: 3–4 times per week

Spinning Group

N2Shape Spinning Group


Strength Energy Zone™

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

Resistance: Moderate to heavy
Cadence: 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 bursts of speed and power with recovery.
The payoff: You’ll increase your aerobic and anaerobic capacity, which will lead to bolstered stamina and endurance.

Resistance: Light to heavy
Cadence: 60–110 RPM
Intensity: 65%–92% of maximum heart rate
Frequency: 1 workout per week after building a strong aerobic base

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 heavy
Cadence: 80–110 RPM
Intensity: 80%–92% 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: Light
Cadence: 80–110 RPM
Intensity: 50–65% of maximum heart rate
Frequency: 1–2 times per week


Spinning is for any level.  It is fun, non-impact, and burns a lot of calories in a short amount of time.  N2SHAPE’s Spin Schedule is as follows:

Mon, Wed, Fri 6 am; Sat 830 am – 8000 Towers Crescent Drive, Vienna, VA  22182.

Thurs 830 am 1489 Chain Bridge Road Ste 100-102 McLean Va 22101

Come join me and take your first class for free.  We have no membership fees – just purchase a pack and use as you go along.  E-mail ellen@n2shape.com or call (703)9064413.

Take your fitness to the next level with Spinning with Ellen! 




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