Spinning® Energy Zones

Spinning® Energy Zones

Online Course

Master the foundation of Spinning® programming with this essential continuing education course designed for certified instructors who want to deepen their understanding of the five Spinning® Energy Zones. This evidence-based course teaches you how to apply heart rate zone training to create effective, results-driven indoor cycling classes that deliver specific physiological adaptations.

What You'll Learn

• Energy Zone Fundamentals: Understand the science behind the five Spinning® Energy Zones and their specific physiological benefits
• Heart Rate Zone Training: Learn how to apply heart rate zones to guide riders to appropriate training intensities for each Energy Zone
• Recovery Zone (Zone 1): Design active recovery sessions that promote adaptation and prepare riders for harder training
• Endurance Zone (Zone 2): Create aerobic base-building classes that develop cardiovascular endurance and fat metabolism
• Strength Zone (Zone 3): Apply resistance training principles to build muscular strength and power on the bike
• Interval Zone (Zone 4): Design high-intensity interval sessions that improve lactate threshold and anaerobic capacity
• Race Day Zone (Zone 5): Implement maximal effort training that develops peak power and mental toughness
• Programme Design: Sequence Energy Zones strategically across class schedules to optimise training adaptations

Course Format & Delivery

This online Spinning® continuing education course provides in-depth examination of training and instruction concepts for each Energy Zone. Participants engage with self-paced learning modules, video instruction, and practical application exercises. The course is designed by certified Spinning® Master Instructors with specialised expertise in exercise physiology.

Who Should Attend

• Certified Spinning® Instructors seeking to deepen their Energy Zone knowledge
• Group fitness instructors wanting to understand heart rate zone training
• Personal trainers integrating indoor cycling into client programmes
• Fitness professionals wanting to create purposeful, results-driven classes

Certification & Continuing Education Credits

Upon successful completion, participants receive a Spinning® Energy Zones specialist certificate. This course qualifies for continuing education credits (CECs) with major fitness organisations, supporting your professional development requirements and Spinning® instructor certification renewal.

Learning Outcomes

By the end of this course, you will be able to:

• Explain the physiological benefits and training purpose of each Spinning® Energy Zone
• Apply heart rate zone training principles to guide riders to appropriate intensities
• Design classes that target specific Energy Zones for desired training adaptations
• Sequence Energy Zones strategically across weekly and monthly programming
• Communicate the purpose and benefits of each Energy Zone to riders
• Create balanced training programmes that develop comprehensive cardiovascular fitness

Why Energy Zones Matter

The five Spinning® Energy Zones are the foundation of intelligent indoor cycling programming. Each zone delivers specific physiological adaptations—from active recovery and aerobic base building to high-intensity intervals and maximal efforts. Understanding Energy Zones enables you to create purposeful classes that deliver measurable results rather than random workouts.

Riders who train across all five Energy Zones experience comprehensive cardiovascular development, improved performance, reduced injury risk through balanced training, and sustained motivation through purposeful progression. As an instructor who masters Energy Zones, you position yourself as a knowledgeable coach who delivers science-backed programming.

Course Materials Included

• Comprehensive online learning modules with Energy Zone training principles
• Resources for class profiles designed for each of the five Energy Zones
• Heart rate zone training resources and coaching tools
• Programme design resources for balanced Energy Zone sequencing
• Access to ongoing instructor resources and community support
• Spinning® Energy Zones certificate upon completion

Investment in Your Professional Development: This course deepens your understanding of the Spinning® methodology, enhances your programming expertise, and demonstrates your commitment to evidence-based instruction that delivers measurable cardiovascular fitness benefits for your riders.