Power Zone Spinning - The Science Behind the Ride

Today was the official kick off of Power Zone Spinning at the Hammock. I’m sure that members who attended the class today thought I had lost my mind (ha, ha, ha). Well, I haven't and here's the science behind power zone spinning.

Power Zone Training is a method of spinning designed to have you working at seven different levels (or zones) of exertion. In these classes, I’ll call out a cadence range and a zone where you should be working. Each zone is a range of work appropriate for you to achieve the intensity of each zone. The focus in power zone spinning is on maintaining the desired cadence while adding enough resistance to achieve the output specific to the zone. Lastly, each zone is designed to stress a specific component of a rider’s fitness on the bike.

Don’t shy away from these classes. Power Zone Training is great for everyone, from the experienced rider to the novice. It’s like a personal training session customized just for you and meets you at your current fitness level. This class allows you to grow as you gain experience and confidence in the saddle.

The table below explains the seven zones and the name of each zone.

Zone Name Exertion %Exertion Description

Zone 1 Active Recovery <55% Very Easy

Zone 2 Endurance 55-75% Easy

Zone 3 Tempo 75-90% Moderate

Zone 4 Lactate Threshold 90-105% Challenging

Zone 5 VO2 Max 105-120% Hard

Zone 6 Anaerobic Capacity 120-150 Very Hard

Zone 7 Neuromuscular Power 150%+ Max