Energy Zones in Spinning® – Training with Awareness

Anyone who joins a Spinning® class for the first time quickly realises it’s more than just cycling indoors. The music, the group, the atmosphere — all of it creates a rhythm that carries you forward.

But behind that energy lies solid science. One of the core elements of the Spinning® programme is the Energy Zones™ system — a structured method that helps you manage training intensity consciously and effectively.

Thanks to these zones, your ride stops being random pedalling and becomes a purposeful journey — with stages that build endurance, burn calories and develop awareness of your body’s signals.

Why are the zones so important?

Our body doesn’t operate in the same way all the time. At light intensity, it draws energy mainly from fat and oxygen. As the pace increases, anaerobic metabolism takes over, shifting the fuel source towards carbohydrates. At maximum effort — during sprints or steep climbs — the body runs almost at full capacity.

Each of these states produces different effects. The Energy Zones™ in Spinning® exist to help you move intentionally between these levels — to recognise when you’re developing endurance, when you’re building strength, and when you’re training mental resilience.

What do the Energy Zones look like?

In Spinning®, intensity is defined using three main indicators:

• Heart rate (% HRmax)

• Personal Spinning Threshold (PST)

• RPE – Rate of Perceived Exertion

Based on these, we distinguish the following zones:

Active Recovery – low heart rate, light effort. Ideal for warm-up, cool-down or recovery between intervals.

Aerobic Training – moderate intensity, where the body primarily burns fat. The key zone for improving endurance and overall fitness.

Threshold Training – around 80–85% of HRmax, where the body balances between aerobic and anaerobic metabolism. This zone develops stamina and mental toughness.

Anaerobic Training – above 85% HRmax. Short, intense efforts — sprints and climbs — that build power and speed.

Peak Performance – near-maximum effort, close to 100% intensity. Short challenges that strengthen both body and mind.

How does it work in practice?

A well-designed class moves through different zones as part of a coherent story. You might begin in Active Recovery to warm up, then move into the Aerobic Zone for steady work, followed by short Threshold and Anaerobic intervals.

This progression stimulates growth — physically and mentally — while teaching you to recognise and manage your own limits.

Imagine a climb: your legs start to burn, your heart rate rises. The instructor says, “Ease the resistance, keep the cadence.” You shift the effort from your legs to your cardiovascular system.

Then another cue: “Add resistance, slow down.” — and you build strength instead. This is what conscious movement between zones looks like.

What are the benefits of training by zones?

Effectiveness – every ride has a clear goal, not just movement for its own sake. Safety – you control intensity and avoid overtraining. Motivation – progress becomes tangible as you sustain higher intensities for longer. Awareness – you learn to listen to your body and respond to its cues.

Summary

Energy Zones™ are the language your body speaks during training. They turn every minute on the bike into an intentional choice — recovery, endurance, strength or speed.

It’s a system that makes Spinning® not only an energising workout, but also a practice in awareness — both on the bike and beyond it.