Star Trac Spinning Computer - Spinning Ride Profile; Strength Energy Zone Ride Profile

Spinning
®
Ride Profile:
This Strength Energy Zone
™
ride takes a rider on three hills, each one a little longer, steeper and therefore more
difficult. For the first hill, attempt to keep the heart rate at 80% max. Allow heart rate to rise to 85% with the
second and third hills.
Elapsed Time Duration Movement/Cadence Intensity Technique
0:00 – 5:00 5 min Seated Flat
80-110 RPM
50-65% MHR Warm up for 5 minutes and allow
heart rate to rise up to 65% MHR.
5:00 – 9:00 4 min Seated Climb
80 RPM
80% MHR Settle in to the back of the saddle as
you gradually add resistance and take
your cadence to 80 RPM.
9:00 – 12:00 3 min Seated Flat
90-100 RPM
75% MHR Unload resistance and increase
cadence to 90-100 RPM. Find the
right resistance to maintain a heart
rate effort at 75%.
12:00 – 20:00 8 min Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
80-85% MHR Add resistance to moderate/heavy
and combine the two movements
in any combination. Example: 3 min
seated climb, 1 min jumps on a hill,
repeat
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