- Aerobic system development
- Anaerobic system development
- Goal based training for time spent in appropriate training zones
- Recovery periods during interval training
- Recovery periods between exercise sessions
- Adaptations to training programs
- Sport Specific training and Energy System Development for athletes
- Max Heart Rate is an individual number.
- Default PIQ “Max” Heart Rates for Clients is 220-age.
- Heart rate is a reliable indicator of training intensity – not as an absolute value but relative to the individual’s own heart rate characteristics.
- Why measure and monitor training intensity?
- Being aware of your training intensity builds confidence in your results because you understand how and why they were achieved. Measuring training intensity leads to healthy exercising and long-term fitness.
Blue Zone (Zone 1): Healthy Heart Zone
- This zone is 50% to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
- You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
- Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
Green Zone (Zone 2): Fitness Zone
- This zone is from 60 to 70% of your maximum heart rate.
- You will be breathing heavier but will still be able to speak in short sentences.
- You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
- You get the same health benefits and fat-burning benefits as the healthy heart zone.
Yellow Zone (Zone 3): Aerobic Zone
- This zone is from 70%-80% of your maximum heart rate.
- You will be breathing very hard and able only to speak in short phrases.
- This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels, and increases your heart and lung capacity.
- Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.
-With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute.
Orange Zone (Zone 4): Anaerobic Zone - Threshold Zone
- This zone is 80% to 90% of your maximum heart rate.
- You will be unable to speak except a single, gasped word at a time.
- This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum.
- This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build their ability to go even faster.
- Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.
- You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute.
Red Zone (Zone 5): Red-Line Zone
- The top zone is from 90+% of your maximum heart rate. Most people can't stay in this zone for more than a few minutes.
- You will be unable to speak except for gasping single words.
-This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat.
Factors That Can Affect % HR Exertion
- Heat Gain
- Fitness Level
- Injury / Illness
Caloric Expenditure Factors
- Your age: Calorie needs peak at about age 25 and then decline by about 2 percent every 10 years.
- Your sex: An adult man has less body fat and about 10 to 20 percent more muscle than a woman of the same size and age. Because muscle burns more calories than fat does, a man’s calorie needs are generally about 5 to 10 percent higher than a woman’s. The exception for women is during pregnancy and breast-feeding.
- Your body weight and the body composition: Your body shape and size affect the number of calories you need because muscle burns more calories than body fat does.
-Your activity level: When you’re active, you burn calories.
PIQ (Performance IQ) System for Indoor Cycling
In this mode, participants will be able to keep track of the following performance data:
Power: Measured in watts, power is a combination of speed (RPM) and resistance. You can increase by either pedaling faster while holding resistance constant or increasing resistance while holding cadence steady:
Power = Brake Resistance x RPM.
RPM: Crank revolutions per minute, which is the same as speed.
Energy: Accumulation of power in watts measured in Kilo Joules (KJ). During every second of the class, the power number is used to calculate energy in Joules. Joules are divided by 1,000 to calculated Kilo Joules. Unlike Power and RPM number which is refreshed every second, the Energy number is refreshed every 5 seconds at which time the Rank of the rider is updated also.
Average Power: Instantaneous average power for the entire class, expressed in Watts.
Average RPM: Instantaneous average RPM for the entire class.
Average Kilo Joules: Total accumulated energy for the class, expressed in Kilo Joules.
How to register for an account and receive your personal stats:
Step 1 – register your account on the Purenergy studio web site
Step 2 – Sync monitor with our front desk
Step 3 – register for Spin and Zone classes via the Purenergy web site
Step 4 – Stats will be emailed to your personal email after each class
Step 5 – Log into your account to view your individual stats
**Be sure to purchase your heart rate strap at a the Front Desk The strap will be synced to your individual stats, very important if you want to keep a personal history of your progress.