Focus on RPM

 Shift your fitness into a higher gear with a fun, no-impact indoor cycling class that drives serious results.

What do you do during RPM?

The best thing about RPM™ is that there are no fancy moves to master. It’s pretty simple, you jump on a bike and pedal. But that doesn’t mean it’s monotonous. Your Instructor will lead you through all the basic cycling stances and you can expect simulated hill climbs, sprints, interval training and more. The workout is carefully structured to push you to your cardio peak before you ease back down.

You don’t need any riding experience to enjoy the benefits of RPM. 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. 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.

Why does RPM work?

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

How many calories do you burn doing RPM?

RPM is a great no-impact way to improve aerobic fitness and lose body fat. In a 45-minute workout you can burn an average of 500 calories*, trim your tummy and tone your legs.

What do you need for an RPM workout?

You can do RPM in normal workout gear and trainers. If you want to make the ride more comfortable, riding in cycle shorts can be a great option. You can also choose specialised cycle shoes if you wish. Please speak to the instructor for more help.

Does RPM really get results?

Researchers believe it’s the varying levels of intensity you get from an RPM workout that are key to maximising 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.

How can you increase the challenge?

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 afterward.

How often should I do RPM?

For awesome 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.

Can you do RPM while pregnant?

Many people do RPM classes throughout their pregnancy. Before you begin we recommend talking with your doctor or midwife who will advise you appropriately, as they have the best knowledge of your medical history. It’s also important to let your Instructor know you’re pregnant so they can suggest some modifications for you throughout the class.

Book a class

Places can be booked up to seven days in advance of the class. Members please use either the TRAKK app or members portal. Non-members will need to visit reception to pay some money onto an account to be able to book classes. Once they have done this then they will receive a unique ID enabling them to book classes via the mobile app or members portal. Please remember if you need to cancel any of the classes you have booked this must be done at least 90 minutes prior to the start of the class if you cannot attend. If you miss two classes within 30 days this will result in you being unable to book online and will have to do this in person at reception.

 

(Source Les Mills