Zone 3 Cycle
Fred holds you at 70 to 80 percent of your max heart rate in this Zone 3 ride, building strength, power, and the VO2 max you need for longer rides.
In this Zone 3 Fat-Frying Cardio Spin Class, your challenge is to maintain a heart rate of about 70-80% of your max rate, while working at a tension and tempo that keeps you at 4-6 on the RPE (rate of perceived exertion) scale. The benefits to this ride are huge: increase your strength and power, develop a greater VO2 max, and increase your endurance for longer rides. Press play and zone in!
Before starting this workout, make sure to warm-up on your own, and if this is your last workout of the day, cool-down and stretch on your own. We have some great warm-up and cool-down options here!
What members are saying
- Chris B.Apr 21, 2026
Awesome! Great workout - love Fred!
- Linda L.Aug 17, 2024
Excellent ride Fred! I got off the bike and did your 15 min core followed by your 10 min stretch. Perfect hour. 😊
- Connie F.Aug 10, 2024
A truly perfectly coached Zone 3 ride-awesome-thank you Fred!
- Charlotte P.Aug 9, 2024
Fantastic workout Short but effective
- Debbie K.Jul 29, 2024
Thanks Fred!! Just what I needed this morning😓😀
- Charlotte P.Jul 9, 2024
Quick but effective 🥵🥵🥵🥵🚴🏼♀️
- Debbie K.Jun 19, 2024
Love this quick workout!! I still get a great workout😓😓F
- Debbie K.Jun 19, 2024
Love this quick workout!! I still get a great workout😓😓
- Wendy Q.Jun 18, 2024
Great ride. Perfect for my indoor ride days, when I’m short on time. This will be on my favorite list. Thanks Fred
- Angela G.Jun 7, 2024
This was exactly what you need when you don’t want to work out ! It flew by! Very diff approach and super effective. I’m still sweating
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