To recognize the importance of developing an aerobic foundation and balancing the application of aerobic and anaerobic exercise, the Spinning® program divides workout formats into five categories called Energy Zones™. The five zones are: Recovery, Endurance, Strength, Interval and Race Day. When you conduct workouts according to the Energy Zone guidelines, you offer the appropriate training session for the various exercise needs of your students. The variety of movements available to attain the prescribed heart rates in the Energy Zones generates much of the excitement, challenge and creativity of the Spinning program. Remember that regardless of workout format, an individual can control the effort level of his workout by monitoring heart rate during the workout. The beauty and efficiency of the Spinning program is that all riders have the freedom to exercise at their own pace, on their own bicycles, yet still enjoy the energy and inspiration of group exercise.