What energy zone is typically used during a standing flat or running interval in a spin class?

The interval or endurance energy zone is particularly relevant during standing flat or running intervals in a spin class because it emphasizes sustained efforts that challenge the cardiovascular system over a more extended period. This zone typically requires participants to ride at a moderate to high intensity, facilitating improvements in both speed and endurance. Standing climbs or running segments demand a strong effort that often falls within the time-focused, endurance-driven workouts, allowing cyclists to push their aerobic limits while maintaining good form and technique.

In contrast, other energy zones serve different training purposes. For instance, the sprinting zone is characterized by short bursts of maximum effort, which are not sustainable for longer intervals like those found in standing flats or running. The speed zone focuses on quick tempo efforts, but again, these are usually shorter in duration and intensity compared to the endurance zone activities. The rest zone is intentionally designed for recovery and is not applicable during active intervals where exertion is required. Thus, for a standing flat or running interval, the interval/endurance zone is the most appropriate choice as it aligns with the energy demands of sustained efforts.