RPM | Just Like Riding A Bike

Born from the sport of cycle racing, RPM a group indoor cycling workout where you control the intensity and use the energy of the class to push you further every time - this is what we’ve been waiting for!

With great music pumping and the group all cycling as one, your instructor will take you on a journey of hill climbs, sprints and flat riding.  You are repeatedly rotating the pedals to reach your cardio peak and then easing back down, keeping pace with the pack to lift your personal performance and boost your cardio fitness.

This means it’s a great way to build up your sense of personal achievement. You can draw on the group’s energy and find your rhythm in the music. You control your own resistance levels and speed so you can build up your fitness level over time. It’s a journey, not a race!

The best thing though, is that there are no fancy moves to master. You jump on a bike and pedal!  Your instructor will show you how to set up your bike and all the basic cycling moves. You can start off with 4 or 5 tracks and work your way up to a full class.

Interestingly, RPM has proven to be particularly good for new exercisers keen to establish a regular fitness regime. During an eight week study of RPM newcomers the vast majority of exercisers didn’t miss a class. We’d say that speaks volumes about the enjoyment and the quick results.

Key benefits of RPM

Lift personal results in a group class Improve aerobic fitness & cardio levels Long-lasting fat burning results Great 45 min classes for busy people Burn over 500 calories per class

How does it work?

Researchers believe it’s the varying levels of intensity you get from an RPM workout that are key to maximizing muscle adaptions and producing comprehensive health benefits. A study of exercisers completing three RPM workouts a week showed that just eight weeks of RPM can improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels.

The workout is based on the science of Cardio Peak Training, which involves maintaining your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 percent of your max). This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.

Our Top Tips for RPM Beginners:

·       Take it easy, don’t go hard too soon

·       Focus on getting a feel for the different timings, tempos and resistance levels

·       For your first few workouts just do the first four tracks. After you’ve got used to those four tracks, gradually add in one track each week until you build to the full 45-minute workout

·       Once you learn how the class rolls, follow the instructor’s lead and pick your moments to work really hard

·       To maximize intensity it’s about increasing two things; the rhythm and the resistance.

Les Mills RPM Faqs

How experienced do you need to be to do RMP

You don’t need any riding experience to enjoy the benefits of RPM. Our instructors will coach you through the workout and as you control your personal pace and resistance levels you can build the intensity to suit your ability.

In your first class, your instructor will show you how to set up your bike and all the basic cycling moves. You can start off with 4 or 5 tracks and work your way up to a full class.

How do I build fitness with RPM?

If you want to take the intensity of your RPM workout up a notch all you need to do is spin the resistance dial on your bike – adding more resistance challenges your muscles and intensifies the cardio challenge. You can also consider giving Les Mills Sprint a go. LES MILLS SPRINT is high-intensity interval training on a bike, a short but intense style of training that pushes you to your cardio peak and helps you burn calories for hours afterwards.

How often should you do RPM?

For great results we recommend you do RPM 2-3 times a week. It’s a great idea to complement your RPM workouts with some strength training, such as BODYPUMP, and some core training and flexibility work.

What do you need for a workout?

An indoor cycle is all you need – and here at Live Active Leisure we supply that for you! You can do RPM in normal workout gear and shoes.  Remember a water bottle and a towel.