SPINNING CERTIFICATION TEST PAPER UPDATED
QUESTIONS AND ANSWERS GRADED A+
✔✔Standing flat/running symbol - ✔✔One straight line centered from left to right with
one single dot over it
✔✔Jumps hand position - ✔✔2 or 2.5
✔✔Jumps resistance level - ✔✔Moderate
✔✔Jumps cadence - ✔✔80-110
✔✔Jumps terrain - ✔✔Flat Road
✔✔Jumps energy zone - ✔✔Endurance & interval
✔✔Jumps heart rate range - ✔✔75% MHR-max effort
✔✔Jumps perceived exertion - ✔✔Moderate to very hard
✔✔Jumps symbol - ✔✔White circle in a white box
✔✔Jumps on a hill hand position - ✔✔2 or 2.5, 3
✔✔Jumps on a hill resistance level - ✔✔Heavy
✔✔Jumps on a hill cadence - ✔✔60-80
✔✔Jumps on a hill terrain - ✔✔Hill
✔✔Jumps on a hill energy zone - ✔✔Strength, interval, race day
✔✔Seated climb hand position - ✔✔2 or 2.5
✔✔Seated climb resistance level - ✔✔Moderate to heavy
✔✔Seated climb cadence - ✔✔60-80
✔✔Seated climb to terrain - ✔✔Hill
✔✔Seated climb energy zone - ✔✔Endurance, strength, interval, race day
✔✔Seated climb HRR - ✔✔75-85%
, ✔✔Seated climb perceived exertion - ✔✔Moderate to hard
✔✔Seated climb symbol - ✔✔Box with bottom right half darkened
✔✔Jumps on a hill heart rate range - ✔✔85% MHR-max effort
✔✔Jumps on a hill perceived exertion - ✔✔Hard to very hard
✔✔Jumps on a hill symbol - ✔✔White circle inside a black box
✔✔Standing climb symbol - ✔✔Box with upper left half shaded
✔✔Standing climb hand position - ✔✔3
✔✔Standing climb resistance level - ✔✔Heavy
✔✔Standing climb cadence - ✔✔60-80
✔✔Standing climb terrain - ✔✔Hill
✔✔Standing climb energy zone - ✔✔Endurance, strength, interval, race day
✔✔Standing climb HRR - ✔✔80% MHR-max effort
✔✔Standing climb perceived exertion - ✔✔Hard to very hard
✔✔Running on a hill symbol - ✔✔Box with lower right half shaded with a dot above it
✔✔Running on a hill hand position - ✔✔2 or 2.5
✔✔Running on a hill resistance level - ✔✔Moderate to heavy
✔✔Running on a hill cadence - ✔✔60-80
✔✔Running on a hill terrain - ✔✔Hill
✔✔Running on a hill energy zone - ✔✔Strength, interval, race day
✔✔Running on a hill HRR - ✔✔75-85%
✔✔Running on a hill perceived exertion - ✔✔Moderate to hard
QUESTIONS AND ANSWERS GRADED A+
✔✔Standing flat/running symbol - ✔✔One straight line centered from left to right with
one single dot over it
✔✔Jumps hand position - ✔✔2 or 2.5
✔✔Jumps resistance level - ✔✔Moderate
✔✔Jumps cadence - ✔✔80-110
✔✔Jumps terrain - ✔✔Flat Road
✔✔Jumps energy zone - ✔✔Endurance & interval
✔✔Jumps heart rate range - ✔✔75% MHR-max effort
✔✔Jumps perceived exertion - ✔✔Moderate to very hard
✔✔Jumps symbol - ✔✔White circle in a white box
✔✔Jumps on a hill hand position - ✔✔2 or 2.5, 3
✔✔Jumps on a hill resistance level - ✔✔Heavy
✔✔Jumps on a hill cadence - ✔✔60-80
✔✔Jumps on a hill terrain - ✔✔Hill
✔✔Jumps on a hill energy zone - ✔✔Strength, interval, race day
✔✔Seated climb hand position - ✔✔2 or 2.5
✔✔Seated climb resistance level - ✔✔Moderate to heavy
✔✔Seated climb cadence - ✔✔60-80
✔✔Seated climb to terrain - ✔✔Hill
✔✔Seated climb energy zone - ✔✔Endurance, strength, interval, race day
✔✔Seated climb HRR - ✔✔75-85%
, ✔✔Seated climb perceived exertion - ✔✔Moderate to hard
✔✔Seated climb symbol - ✔✔Box with bottom right half darkened
✔✔Jumps on a hill heart rate range - ✔✔85% MHR-max effort
✔✔Jumps on a hill perceived exertion - ✔✔Hard to very hard
✔✔Jumps on a hill symbol - ✔✔White circle inside a black box
✔✔Standing climb symbol - ✔✔Box with upper left half shaded
✔✔Standing climb hand position - ✔✔3
✔✔Standing climb resistance level - ✔✔Heavy
✔✔Standing climb cadence - ✔✔60-80
✔✔Standing climb terrain - ✔✔Hill
✔✔Standing climb energy zone - ✔✔Endurance, strength, interval, race day
✔✔Standing climb HRR - ✔✔80% MHR-max effort
✔✔Standing climb perceived exertion - ✔✔Hard to very hard
✔✔Running on a hill symbol - ✔✔Box with lower right half shaded with a dot above it
✔✔Running on a hill hand position - ✔✔2 or 2.5
✔✔Running on a hill resistance level - ✔✔Moderate to heavy
✔✔Running on a hill cadence - ✔✔60-80
✔✔Running on a hill terrain - ✔✔Hill
✔✔Running on a hill energy zone - ✔✔Strength, interval, race day
✔✔Running on a hill HRR - ✔✔75-85%
✔✔Running on a hill perceived exertion - ✔✔Moderate to hard
