Spinning Energy Zones to be Incorporated at N2SHAPE

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! 
http://www.spinning.com/spinning-enthusiasts/energy-zone-chart.asp
 
 

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