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All You Need to Know About RPM

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

WHAT IS RPM?

RPM™ combines great music with the motivational power of an inspiring Village Gym 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 maintains 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 per cent 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 class you can burn up to 675 calories, trim your tummy and tone your legs.

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 Village Gym RPM 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.

WHAT RESULTS CAN I EXPECT?

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.

I'M AN RPM BEGINNER!

No problem. You don’t need any riding experience to enjoy the benefits of our RPM class. Your 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. ”This speaks volumes about the enjoyable nature of the workout and its positive effects,” says Bryce Hastings, Les Mills Head of Research.

HOW CAN I 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 might also enjoy Les Mills Sprint, a 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 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.

WHAT SHOULD I BRING TO AN RPM WORKOUT?

An indoor cycle is all you need. We have plenty of those! You can do RPM in normal workout gear and shoes. If you want to make the ride more comfortable riding in cycle shorts can be a great option. You can also choose specialized cycle shoes if you wish.  

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.

WHERE CAN I DO RPM?

Find your RPM class on our class timetable at your local club, or ask at the Leisure Club reception for class times. You can book your next class online via the member's area. 

This piece originally appeared on lesmills.com. Thanks to Les Mills for sharing!

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