Star Trac SPINNING 727-0083 - Manual (Page 28)

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Instructor Education
Cadence, Resistance And Intensity:
Understanding the relationship between cadence, resistance and intensity is the key to Spinning®
program classes that meet training goals. By using the Spinner® computer, you will become more
proficient at increasing power, gaining efficient leg speed and mastering the relationship between
ideal resistance and heart rate intensity.
Heart Rate Monitoring:
Before discussing cadence and how to use the Spinning® Computer effectively, one needs an
understanding of heart rate monitoring. Heart rate monitors are used in the Spinning® program for
continuous feedback on exercise intensity. For effective training, it is desirable sometimes to exercise
at anaerobic intensity and aerobic intensity at some other times. Heart rates are used to tell whether a
person is in aerobic or anaerobic intensity. Generally speaking, when heart rate is between 65 %
80% of one’s maximum heart rate (MHR) it is aerobic, and is anaerobic when the heart rate is above
80%.. An easy way to estimate one’s maximum heart rate is to use the age-predicted formula: 220
age. Subtract one’s age from 220 to get age-predicted maximum heart rate. For example, a 30 years
old has 220 – 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM ).
Spinning® Instructor Education