A - Z Guide

What is RPM?

RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high. 
 
Every three months, Les Mills releases a new RPM™ class with fresh choreography and music.

Your RPM instructor will lead your ride through nine music tracks, using various riding positions and speeds to suit the terrain.

1. Warm up
Warms up the legs and increases core temperature. The pace is easy and resistance light.

2. Pace
Speed and intensity increase as riders work toward top personal pace. The road is flat until we encounter a small hill designed to warm up the climbing muscles.

3. Hills
The first set of hill climbs, designed to increase leg strength and endurance. Riders are coached through the positions, resistance and intensity.

4. Mixed Terrain
Recover at fi rst; then stay in the working zone through a series of short climbs, fast descents and sprints.

5. Intervals
This is like a cycling time trial where we look to cover the most amount of distance in the shortest time. The road is flat and you’ll be making short attacks out of the saddle and then finding race pace in the saddle.

6. Free Spin
Imagine a fl at open road where you ride at your top pace with light resistance.

7. Mountain Climb
The last working track. The road starts easy and then becomes steeper as we climb to achieve our individual athletic potential.

8. Ride Home
Finish the journey and ride home together. Recovery is the name of the game.

9. Stretch
A final stretch to complete the workout and assist recovery.

Source: Les Mills Website (www.lesmills.com)