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.
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, form coaching and motivational queues to provide
a mind-body experience like no other -
Get Ready for the Ride of Your Life! |
| First time Spinners please arrive 15 minutes
prior to the start of the class so the instructor can assist
you with proper setup and safety. |
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SPRFC proudly offers one of the best Spinning®
programs in Maryland. We have 13 certified instructors led by
Pam Blum, a Spinning® Master Instructor.
All SPRFC instructors are certified through Mad Dogg Athletics
and follow the guidelines of the Spinning® program designed
by Spinning founder Jonathan Goldberg (Johnny G).
 Click
here to meet our Spin® Instructors!
SPRFC is an authorized Spinning Facility www.spinning.com.
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| 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 3 hand positions
and 5 moves that make up a Spinning® profile, then be lead
on a twenty minute ride. An excellent class to start the Spinning®
program with! |
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| 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 |
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Cadence: 80-110 RPM |
| Intensity: 65%-75% of max heart rate |
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Fequency: 3-4 times per week |
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| Strength 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 |
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Cadence: 60-80 RPM |
| Intensity: 75%-85% of max heart rate |
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Fequency: 1-2 times per week after building
a strong aerobic base |
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| Interval Energy Zone™ |
| 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 |
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Cadence: 60-110 RPM |
| Intensity: 65%-92% of max heart rate |
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Fequency: 1 time per week after building
an aerobic base |
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| 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 |
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Cadence: 80-110 RPM |
| Intensity: 80%-92% of max heart rate |
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Fequency: Monthly |
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| 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 |
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Cadence: 80-110 RPM |
| Intensity: 50%-65% of max heart rate |
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Fequency: 1-2 times per week |
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