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RPM

RPM® is the indoor cycling workout where you discover your athlete within. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training.

Duration Exercise Type Intensity Burn Rate Equipment
45 Minutes INDOOR CYCLING CARDIO Medium-High Intensity Up To 620 Calories INDOOR STATIONARY BIKE
Results IMPROVES HEART & LUNG FITNESS, INCREASES STRENGTH & ENDURANCE

A Typical Class

In a 45 minute RPM® class, your instructor will take you through a journey choreographed to inspirational music, incorporating riding positions and speeds to suit the terrain. Push yourself to your limit and sweat and burn to reach an endorphins high.

A typical class rides like this:

1

At the beginning, the pace is easy and the resistance light, to get your legs warmed up.

2

Speed and intensity then increase as you work towards your top personal pace. You'll warm up your climbing muscles, hitting a series of full-on hill climbs that test your strength, and cycling time trials that test your endurance. There will be time for recovery, just enough to give you the energy to push through the next challenge.

3

At the end of the class you will finish the journey and ride home together. Recovery is the name of the game, including the all-important stretch.

Like all the LES MILLS® programmes, a new RPM® class is released every three months with new music and choreography.

How often should you take a class?

We recommend you try and achieve two to three classes of RPM® per week in order to feel fitter, stronger and leaner.

Level of fitness

In RPM® you have the ability to control the intensity of the workout, which means riders of all fitness levels and capabilities can work out together. The more you ride, the fitter you'll become.

What you need to bring with you

We recommend you wear comfortable workout clothes to RPM®. Cycling shorts will make the ride more comfortable, but they're not essential.

For footwear you can wear cycling shoes but trainers are fine too, check with your instructor if you need more specific help. Apart from that bring a water bottle and a sweat towel - you are going to get very sweaty!