For your first few workouts just do the first four tracks.Focus on getting a feel for the different timings, tempos and resistance levels.'This speaks volumes about the enjoyable nature of the workout and its positive effects,' says Bryce Hastings, Les Mills Head of Research. During an eight-week study of RPM newcomers the vast majority of exercisers didn’t miss a class. RPM has proven to be particularly good for new exercisers keen to establish a regular fitness regime. The Instructor 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. You don’t need any riding experience to enjoy the benefits of RPM. 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. 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. The workout is carefully structured to push you to your cardio peak before you ease back down. Your Instructor will lead you through all the basic cycling stances and you can expect simulated hill climbs, sprints, interval training and more. It’s pretty simple, you jump on a bike and pedal. The best thing about RPM is that there are no fancy moves to master. “You can expect hill climbs, flat riding and speed work … It’s a great workout, you’re going to sweat, have fun, and ride to some pretty good music!” Glen Ostergaard, RPM Program Director WHAT DO YOU DO DURING RPM? In a 45-minute workout you can burn an average of 500 calories*, trim your tummy and tone your legs. RPM is a great no-impact way to improve aerobic fitness and lose body fat.

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. 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). RPM ™ combines hit music with the motivational power of an inspiring Instructor leading you on a journey of hill climbs, sprints and flat riding.

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