LES MILLS RPM
The Indoor Cycling Class Set to the Rhythm of Motivating Music
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 up to 500 calories per session. It’s a journey, not a race, and you control your resistance and speed.
Why Choose RPM?
🔥 Burn 500+ Calories
In a 45-minute class, you can burn between 400-600 calories depending on intensity. The sustained cardio effort creates massive energy expenditure.
💪 Low Impact, High Reward
Cycling is gentle on joints while delivering intense cardio. Perfect for those with knee or ankle issues who still want serious workouts.
🦵 Build Leg Strength
Hills and heavy resistance build powerful quads, hamstrings, and glutes. Develop functional leg strength and muscular endurance.
❤️ Cardiovascular Fitness
Sustained elevated heart rate improves VO2 max, heart efficiency, and overall cardiovascular health. Build an athlete’s heart.
🎵 Music-Driven Energy
Scientifically curated playlists match cadence to beat. Music enhances performance and makes time fly during intense efforts.
🧠 Mental Escape
Zone out from daily stress as you focus on the ride. The combination of music, movement, and effort creates a meditative state.
Class Structure – The Journey
Each RPM class takes you through varied terrain, simulating outdoor cycling experiences:
Track 1: Warm-Up
Gentle pedaling to warm up legs and elevate heart rate gradually. Light resistance, comfortable pace.
Track 2: Pace/Endurance
Build cardiovascular foundation with sustained moderate effort. Find your rhythm and settle into the ride.
Track 3: Hill Climb
Increase resistance significantly. Grind up the mountain – seated or standing. Build leg strength and mental toughness.
Track 4: Mixed Terrain
Combination of hills and flats. Varying intensities that challenge both strength and cardio systems.
Track 5: Intervals
High-intensity sprints followed by recovery. Push your limits, then recover. Repeat. Maximum calorie burn.
Track 6: Hill Climb 2
Another major climb challenge. Test your strength and willpower as legs start to fatigue.
Track 7: Race/Speed
Time trial or race simulation. Fast legs, moderate resistance. Push your cardiovascular limits.
Track 8: Cool-Down
Gradually reduce intensity. Light spinning and stretching to recover heart rate and muscles.
RPM Positions & Techniques
🚴 Seated Flat (Position 1)
When: Warm-up, recovery, moderate efforts
Technique: Sit back in saddle, hands on handlebars, shoulders relaxed. Core engaged, smooth pedal stroke.
Muscles: Quads, hamstrings emphasis on pulling up
🏔️ Seated Climb (Position 2)
When: Hills with moderate-heavy resistance
Technique: Seated with hands wider, body hinged forward slightly. Push through heels on downstroke.
Muscles: Quads, glutes with heavy engagement
⛰️ Standing Climb (Position 3)
When: Heavy hills requiring maximum power
Technique: Rise from saddle, weight over pedals, hands forward. Body sways slightly side-to-side with each pedal stroke.
Muscles: Full leg engagement plus core stability
💨 Standing Attack/Running
When: Speed intervals, race simulations
Technique: Light on pedals, quick leg turnover, body relatively still. Hands light on bars.
Muscles: Fast-twitch fibers, cardio system
Bike Setup – Critical for Safety & Performance
Proper Bike Fit
Incorrect setup causes discomfort and potential injury. Take time to adjust before every class:
Saddle Height
Stand next to bike – saddle should be at hip bone height. When seated with heel on pedal at bottom, leg should be straight. With ball of foot on pedal, slight bend at knee (25-35 degrees).
Handlebar Height
Beginners: Same height as saddle or slightly higher. As you gain flexibility and core strength, gradually lower for more aerodynamic position. Never strain lower back.
Saddle Position (Fore/Aft)
With pedals horizontal, front knee should be directly over pedal axle. Adjust saddle forward or back accordingly.
Handlebar Distance
Slight bend in elbows when holding handlebars. Shoulders relaxed, not hunched. Back should be flat, not rounded.
Science-Backed Benefits
Cardiovascular Improvements
Research shows regular indoor cycling improves VO2 max by 5-15% within 8 weeks. Heart becomes more efficient, resting heart rate decreases, and blood pressure improves.
Fat Oxidation
Sustained aerobic exercise trains your body to use fat as fuel. Studies show improved fat metabolism with consistent cycling training, making it excellent for body composition goals.
Mental Health Benefits
Cycling releases endorphins and reduces cortisol. Research indicates significant improvements in mood, reduced anxiety, and better stress management in regular cyclists.
Joint Protection
Unlike running, cycling is non-impact. The circular pedaling motion actually improves joint lubrication and can help maintain knee health when done with proper form.
What to Bring
- Water Bottle – You’ll sweat significantly. Hydration is critical. Bring at least 500ml.
- Towel – For wiping sweat during class and protecting the bike.
- Padded Cycling Shorts – Highly recommended for comfort on longer rides. Chamois padding reduces saddle discomfort.
- Heart Rate Monitor (Optional) – Track intensity and ensure you’re working in proper zones.
- Cycling Shoes (Optional) – Clip-in shoes with SPD cleats improve power transfer. Most studios have compatible pedals.
- Athletic Shoes – If no cycling shoes, firm-soled athletic shoes work fine with cage pedals.
💡 First Timer Tip: Arrive 10 minutes early for bike setup assistance. Tell your instructor it’s your first time. Sit in the middle of the room where you can see the instructor and mirror. Start with lower resistance than you think – you can always add more.
Class Formats
45-Minute RPM
Standard format with all 8 tracks. Complete cycling journey from warm-up through cool-down. Burns 400-600 calories.
30-Minute RPM
Express version with condensed track selection. Perfect for lunch breaks or as cardio addition to strength training.
RPM Virtual
On-screen RPM with pre-recorded instructor. Same great workout available when live classes aren’t scheduled.
“I was a non-cyclist who started RPM to lose weight. Two years later, I’ve completed my first century ride outdoors, lost 30 pounds, and discovered a passion I never knew I had. RPM gave me the cardiovascular foundation and leg strength to achieve things I never imagined.”
— Lisa T., RPM Member
RPM vs. Other Cycling Formats
How RPM Differs from Other Indoor Cycling
RPM vs. SPRINT
RPM is 45-minute endurance-focused cycling with varied terrain. SPRINT is 30-minute high-intensity interval training on bikes – shorter, more intense, more rest periods.
RPM vs. THE TRIP
RPM uses traditional instructor-led format with music. THE TRIP is immersive cycling with virtual reality-style visuals projected on screen – same workout, enhanced visual experience.
RPM vs. Brand X Cycling
Les Mills RPM uses scientifically-designed music and periodized programming. Each release is created by exercise physiologists with specific training adaptations in mind. Not random – engineered for results.
Frequently Asked Questions
Q: Will cycling make my legs bulky?
A: No. Cycling builds lean, defined legs. Bulky legs require specific heavy resistance training and nutrition. RPM creates toned, functional leg muscles.
Q: My butt hurts on the saddle. Is this normal?
A: Initial discomfort is common but improves within 4-6 classes as you adapt. Padded shorts help significantly. Ensure saddle height is correct – too low causes extra pressure.
Q: How much resistance should I use?
A: You control your workout. Listen to instructor cues for “light,” “moderate,” and “heavy” resistance. Your legs should never spin uncontrolled (too light) or grind to near-stop (too heavy). Find the challenge that matches your fitness level.
Q: Can I do RPM if I have knee problems?
A: Cycling is often recommended for knee issues due to its low-impact nature. However, consult your doctor and ensure proper bike setup. Avoid very heavy resistance if you have joint issues.
Q: Is RPM good for weight loss?
A: Excellent. High calorie burn (400-600 per class) combined with improved fat metabolism makes RPM highly effective for weight loss when combined with nutrition management.
Q: How often should I do RPM?
A: 2-4 times per week depending on overall training program. Can be done on consecutive days as it’s low-impact. Combine with strength training for best body composition results.
Ride to the Rhythm
Discover your athlete within through the ultimate indoor cycling experience.
Pedal. Sweat. Transform.