RPM™
RPM™ is a 50-minute indoor cycling class based on outdoor riding. You ride to inspirational music over
the equivalent of 20-25 kilometres of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed.
So describe a typical class?
Your RPM instructor will lead your ride through nine music tracks, using various riding positions and speeds to suit the terrain.
1. Warm up
Warms up the legs and increases core temperature. The pace is easy and resistance light.
2. Pace
Speed and intensity increase as riders work toward top personal pace. The road is flat until we encounter a small hill designed to warm up the climbing muscles.
3. Hills
The first set of hill climbs, designed to increase leg strength and endurance. Riders are coached through the positions, resistance and intensity.
4. Mixed Terrain
Recover at first; then stay in the working zone through a series of short climbs, fast descents and sprints.
5. Intervals
This is like a cycling time trial where we look to cover the most amount of distance in the shortest time. The road is flat and you’ll be making short attacks out of the saddle and then finding race pace in the saddle.
6. Free Spin
Imagine a flat open road where you ride at your top pace with light resistance.
7. Mountain Climb
The last working track. The road starts easy and then becomes steeper as we climb to achieve our individual athletic potential.
8. Ride Home
Finish the journey and ride home together. Recovery is the name of the game.
9. Stretch
A final stretch to complete the workout and assist recovery.
What do I need to bring?
Bring a water bottle and a towel. Wear comfortable clothes. Cycling shorts are recommended but not essential.
How fit do I need to be?
Controlling the intensity of the workout means riders of all abilities can ride together - from the relative newcomer to the elite athlete. As you ride more frequently, you’ll become fitter.
How often should I do RPM?
If you do RPM two to three times per week you will feel fitter, stronger and leaner.
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