Severna Park Racquetball and Fitness Club © 2015

Helping You Find the Champion Within Since 1981

    SPINNING ®

    OUR SPINNING INSTRUCTORS

    THE FIVE ENERGY ZONES

    ENDURANCE ENERGY ZONE™

    Endurance training is your foundation and should constitute the bulk of your workouts. The payoff - shorter recovery times, higher fat metabolism and a lower resting heart rate.

     

    Resistance: Light to Moderate

    Cadence: 80-110 RPM

    Intensity: 65%-75% of max heart rate

    Fequency: 3-4 times per week

    STRENGTH ENERGY ZONE™

    INTERVAL ENERGY ZONE™

    Tone your legs and build your mental strength. Using high resistance and a slower cadence, you’ll hover between aerobic and anaerobic zones.

     

    Resistance: Moderate to Heavy

    Cadence: 60-80 RPM

    Intensity: 75%-85% of max heart rate

    Fequency: 1-2 times per week after building a strong aerobic base

    Alternate bursts of speed and power with recovery. You’ll increase your aerobic and anaerobic capacity leading to bolstered stamina and endurance.

     

    Resistance: Light to Heavy

    Cadence: 60-110 RPM

    Intensity: 65%-92% of max heart rate

    Fequency: 1 time per week after building an aerobic base

    Debbie Prince

    Certified Spinning Instructor

    Karen Glooch

    Certifed Spinning Instructor

    Spinning® is the original indoor cycling program with roots in road cycling, heart rate training and sports psychology. It’s an addictive blend of sweat, endorphins, and imagination.

     

     

     

     

    Desi Hammond

    Certified Spinning Instructor

    Liz Baturka

    Certified Spinning Instructor

    Terri Arnold

    Certitied Spinning Instructor

    RACE DAY ENERGY ZONE™

    Challenge your body and celebrate your strength. Training at or above anaerobic threshold teaches your body to perform at higher intensities.

     

    Resistance: Moderate to Heavy

    Cadence: 80-110 RPM

    Intensity: 80%-92% of max heart rate

    Frequency: Monthly

    RECOVERY ENERGY ZONE™

    Without sufficient rest, your body can’t get stronger. Recovery Rides promote healing and circulate oxygen to tired muscles, ligaments and tendons.

     

    Resistance: Light

    Cadence: 80-110 RPM

    Intensity: 50%-65% of max heart rate

    Fequency: 1-2 times per week

    Joanie Kostocopoulos

    Certitied Spinning Instructor

    Intro to Spin

    This class is excellent for those who have never tried Spinning® or who would like a refresher course. You will learn proper Spinner® bike set-up, the three hand positions and five moves that make up a Spinning® profile, then be lead on a twenty minute ride. An excellent introductory class to our Spinning® program!

     

    SPRFC is an authorized Spinning Facility

    www.spinning.com

    Beginner or skilled athlete, everyone starts at the same time and successfully completes a 45-minute training session together using one of the Energy Zones (see descriptions below) on a specially designed Spinner Bike. Certified instructors combine music, coaching, and motivational queues to provide a mind-body experience like no other.