概要信息：

© Les Mills International Ltd 2015RPM 69
CONTENTS
Squat Study: The Science of THE REP EFFECT™
The Art of Connection: Part 2
RPM: Connection and Performance
RPM Science Update 
RPM Position Glossary
TRACK NAME  SONG TITLE ARTIST
1 PACK RIDE
Stronger
 2014 Atlantic Records UK, a Warner Music Group Company. Produced Under 
License From Warner Music UK Ltd.
Written by: Moses, Chatto, Patterson, Moore
Clean Bandit 3:30
Stronger
 2014 Atlantic Records UK, a Warner Music Group Company. Produced Under 
License From Warner Music UK Ltd.
Written by: Moses, Chatto, Patterson, Moore
Clean Bandit 2:37
2 PACE
That’s What I Like
 2015 Atlantic Recording Corporation. Produced Under License From Atlantic 
Recording Corp. What I Like About You contains excerpts from “54-46 Was 
My Number” performed by Toots & The Maytals courtesy of Universal Music 
Enterprises and Frederick Hibbert. Fitz of Fitz and The Tantrums appears 
courtesy of Elektra Records. Contains excerpts from “54-46 Was My Number” 
written by Frederick Hibbert. Contains interpolations from What I Like About 
You written by J Marinos, W Palamarchuk, M Skill. 
Written by: Marinos, Venditto, Troelsen, Skill, Brunila, Dillard, Hibbert, Palamarchuk, 
Sanderson, Isaac, Beard
Flo Rida feat. Fitz 3:10
That’s What I Like
 2015 Atlantic Recording Corporation. Produced Under License From Atlantic 
Recording Corp. What I Like About You contains excerpts from “54-46 Was 
My Number” performed by Toots & The Maytals courtesy of Universal Music 
Enterprises and Frederick Hibbert. Fitz of Fitz and The Tantrums appears 
courtesy of Elektra Records. Contains excerpts from “54-46 Was My Number” 
written by Frederick Hibbert. Contains interpolations from What I Like About 
You written by J Marinos, W Palamarchuk, M Skill. 
Written by: Marinos, Venditto, Troelsen, Skill, Brunila, Dillard, Hibbert, Palamarchuk, 
Sanderson, Isaac, Beard
Flo Rida feat. Fitz 3:04
3 HILLS Boom Boom Boom
 2015 LNG Music. Written by: Hula, Silk E
Nick Skitz 6:14
4 MIXED 
TERRAIN
White Lines
 2014 MASSIVE ENTERTAINMENT. Written by: Gerbes, Walters
Six60 5:07
5 INTERVALS
Gravity
 2014 Ministry of Sound, under exclusive license to Hussle Recordings, a 
division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au. 
Written by: Stein, McMahon
DJ Fresh feat. 
Ella Eyre
5:52
6 SPEED 
WORK
Runaway (U & I) (Kaskade Remix)
 2014 Atlantic Recording Corporation. Produced Under License From Atlantic 
Recording Corp. 
Written by: C. Karlsson, Koitzsch, Rundberg, Dennis, Eklöw, J. Karlsson
Galantis 4:17
Runaway (U & I) (Kaskade Remix)
 2014 Atlantic Recording Corporation. Produced Under License From Atlantic 
Recording Corp. 
Written by: C. Karlsson, Koitzsch, Rundberg, Dennis, Eklöw, J. Karlsson
Galantis 2:09
7 MOUNTAIN 
CLIMB
Generate
Courtesy of the Universal Music Group. Written by: Prydz, Havelock
Eric Prydz 5:13
Generate
Courtesy of the Universal Music Group. Written by: Prydz, Havelock
Eric Prydz 2:12
8
RIDE HOME/
STRETCH
Lonely Town
Courtesy of the Universal Music Group. Written by: Flowers
Brandon Flowers 3:30
9 OUTRO Gemini
 2015 Sweat It Out. Written by: Emerson, Streten, Higgs
What’s So Not 
feat. George 
Maple
4:31
The Fine Print 
Les Mills' instructor resources (music, footage and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to 
learn each new release and teach it in Les Mills' licensed clubs only.  Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' 
instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be 
serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.
KEY
B up build up PACE
Br bridge (non-chorus) rpm Revolutions per minute
C chorus 1/2 SLOW – riding on the half beat
cts musical counts 3/4 MEDIUM – riding on the 3/4 beat 
HR heart rate 3/4+ BUILDING – riding just under the beat
Instr instrumental 1/1 ON THE BEAT
Intro introduction 1/4 Riding on the 1/4 beat
mins minutes 1/2 – 3/4 Building pace just over 1/2 pace
Outro last few bars of music 1/1+ A little faster than rpm
PC pre-chorus RESISTANCE
QC quiet chorus A Attack Resistance – initial resistance used for Track 5
Ref refrain (recurring phrase 
or number of song lines)
B 
C 
Base Resistance – minimum resistance used in class
Climbing Resistance – initial resistance used for climbing
Synth synthesizer R Racing Resistance – resistance used for sprinting
Tempo
V
normal pace of the music
verse
R  ì
ì  R 
Add more than Racing Resistance
Reduce to Racing Resistance
Maintain resistance
ì Increase resistance
ì Decrease resistance
 PHYSICAL INTENSITY
PI Physical Intensity
Green for EASY
Yellow for MODERATE
Orange for HARD
RPM 69: 30 and 60-MINUTE FORMATS
30 MINUTES
Track 1 Pack Ride
Track 3 Hills
Track 4 Mixed Terrain
Track 5 Intervals
Track 8 Ride Home/Stretch
TOTAL TIME 26:50
Please note: The 30 and 45-minute class formats 
have been customized for this release. In the future 
when you mix and match using different releases, 
please use the standardized express formats found in 
the Instructor Education section on www.lesmills.com
CREDITS
Program Director – Glen Ostergaard
Head of Training RPM – Sarah Ostergaard
Choreography & Music – Glen Ostergaard
Chief Creative Officer – Dr Jackie Mills
Creative Director – Diana Archer Mills
Technical Consultant – Bryce Hastings
Program Coach – Chris Richardson
Program Planner – Carrie Dean
60 MINUTES
Track 1 Pack Ride
Track 2 Pace
Track 3 Hills
Track 4 Mixed Terrain
Track 5 Intervals
Track 6 Speed Work
Track 3 Hills
Track 6 Speed Work
Track 7 Mountain Climb
Track 8 Ride Home/Stretch
TOTAL TIME 59:35
© Les Mills International Ltd 2015RPM 69
1 PACK RIDE 1/1=125rpm
TRACK FOCUS 
Clearly coach Pace, Resistance and Position to set 
your class up for the workout ahead.
PROFILE
Warm up the body through 5x 1/1 phases.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1 0:00 Intro 4x8 Seated Recovery
Shake arms, Shoulder Roll
1/2 ì
E
0:15 V1 Cautious 4x8 Ride Easy 1/2 Bì
0:31 PC I think 4½x8 Ride Easy 3/4 ì
0:48 C Stronger 4x8 Racing 1/1 Rì
2
1:05 Ref Love me 4x8 Ride Easy 1/2 ì
1:20 V2 I held 4x8 Ride Easy 3/4 ì
1:34 PC I think 4½x8 Ride Easy 3/4 ì
1:52 C Stronger 8x8 Racing 1/1 Rì
3
2:24 Rep Wanna be 4x8
Seated Recovery
Shake arms, Shoulder Roll
1/2
ì
2:39 Wanna be 4x8 Ride Easy 1/2 ì
2:55 C Stronger 8x8 Racing 1/1 ì
4 3:26 Ref Love me 20½x8 Repeat BLOCK 2
5
4:45 Rep Wanna be 16x8 Repeat BLOCK 3
5:46 Outro 4x8 Ride Easy 3/4 ì
ì  to Bì
1
CONNECTION
Keep this track light in terms of coaching. It's more 
about connecting with everyone in the room. Look 
out for your newer riders to make sure they are 
riding with good technique and to also let them 
know that you will support them during the class.
BLOCK OBJECTIVES
1  LAYER 1
Position/Resistance 
Set your class up with a comfortable riding position 
and correct Racing Resistance.  
 • Ride Easy – hands shoulder-width apart, 
elbows in, chest up, hips back in saddle
 • Racing load – moderate resistance
 • Racing – relax the arms, drop the shoulders and 
soften the grip on the handlebars
2  LAYER 1
Pace
Coach the different leg speeds as we build to riding 
on the beat of the music.
 • Slow pace, nice and easy
 • Reduce resistance – medium pace
 • Racing Resistance back on – moderate 
resistance
 • On the beat 1, 2, 1, 2 
Stronger > 6:07 mins
3  LAYER 2
Physical Intensity/Connection
Coach recovery before the next 1/1 phase, 
telling your class to sit up and release. Use this 
opportunity to connect with your riders and the 
groove of the music. Then, get back on to the 1/1 
pace for another 30-second spin.
 • On the beat – you wanna get stronger, fitter 
and faster! 
4  LAYER 2
Pace/Position
Reconnect your class to the 3 different leg speeds. 
Then find correct Racing Resistance and a good 
Racing position to get on to the beat again. 
 • Two more rounds – we are on!
 • Relax your upper body so we can concentrate on 
good leg speed
5  LAYER 3
Inspiration/Motivation
Use this final block to inspire your class for the 
ride ahead. Start lifting your enthusiasm as you 
approach Track 2, creating that excitement for the 
workout ahead. 
 • Let’s be ready for the intensity. Warm up your 
body well.
© Les Mills International Ltd 2015RPM 69
2 PACE 1/1=133rpm
TRACK FOCUS
Coach your class to build into the sprints to find 
the intensity.
PROFILE
6 sprints: In each sprint, we build towards the 1/1 
to find top intensity; 4x short climbs to break up 
the work.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 2x8 Seated Recovery
Shake arms, Shoulder Roll
1/2
Bì
E
0:07 QC Hey, that's 4x8 Ride Easy 1/2 Cì
0:23 Hey, that's 5x8 Standing Climb
Last 8 cts 1/2+
1/2 ì
M
0:40 V1 Me Ali 4x8 Racing 3/4+ ì to Rì
0:54 Like it, like it 4x8 Racing (Forward) 1/1 ì H
2
1:09 QC Hey, that's 4x8 Ride Easy 1/2 ì E
1:23 Hey, that's 5x8 Standing Climb
Last 8 cts 1/2+
1/2
Cì
M
1:42 V2 Ain't raise 4x8 Racing 3/4+ ì to Rì
1:56 One for the 
treble
4x8 Racing (Forward) 1/1 ì H
3
2:11 Instr (Low) 4x8 Seated Recovery
Shake arms, Shoulder Roll
1/2 ì
E
2:25 Whoah 3x8 Ride Easy 1/2–3/4 ì
2:36 C Hey, that's 4x8 Racing 3/4+ ì M
2:51 Hey, that's 4x8 Racing (Forward) 1/1 ì H
4
3:05 Rep Hey 1½x8 Transition 1/1–3/4 ì E
3:11 QC Hey, that's 17x8 Repeat BLOCK 2
5 4:13 QC Hey, that's 17x8 Repeat BLOCK 2
6
5:14 Instr (Low) 15x8 Repeat BLOCK 3
ì  to Bì
2
BLOCK OBJECTIVES
1  LAYER 1
Resistance/Position/Pace
First climb of the class: coach clear Resistance and 
Position Cues. In the sprint, coach your class to 
'chase' the music, then to sprint on the 1/1 using 
basic sprinting cues.
 • Turn the dial to find a moderate to heavy load, 
easy Climbing Resistance
 • Standing Climb – light grip on the handlebars, 
chest up, butt back
 • Racing – build your rhythm, sit beneath the beat 
of the music
 • Let’s find that rhythm – on the beat
 • Slide forward on the saddle, toes down
2  LAYER 1
Position/Pace
This block has identical choreography to Block 
1. Coach your class through the choreography 
changes and tell them how to sprint faster.  
 • Moderate – heavy load, easy Climbing 
Resistance
 • Use your body weight – side to side
 • This time we are going to build into it, then we 
are going to hammer it for 15 seconds
 • Chase the rhythm, just under the beat
 • Slide forward, find the rhythm, on the beat, it’s 
only for a short time! 
3  LAYER 2
Resistance
There's no climb in this block, so use it as an 
opportunity to check in to see that they are riding at 
the correct intensity, using correct resistance. Then, 
tell them HOW they can sprint better.
 • Are you breathing heavily? If not, you probably 
need more load, so adjust your dial if you need 
more
 • Hold yourself back, like you're bubbling under the 
surface – are you ready to let it pop?
 • Here’s a tip – dip the toes, creating small circles, 
small fast circles! 
That's What I Like > 6:14 mins
4  LAYER 2
Resistance/Physical Intensity
Challenge your class to work harder in the climb 
by using more resistance. Remember, the climb is 
short, so cue it early. Lift intensity in the sprint, by 
using a driving, more intense voice.
 • Climbing Resistance – can you use more than 
before? Heavy load now
 • Are you using your body weight, side to side?
 • Round 4 – pick up the pace, chase the beat
 • On the beat, find the work; this is where it is. 
5  LAYER 3
Connection
Commend your class on their efforts so far and 
encourage them to do it again. Use the music and 
have some FUN with your class! 
6  LAYER 3
Performance/Motivation
Have a little bit of fun in the Seated Recovery if the 
moment allows. This is the last block, so motivate 
your class to finish the track with the same level of 
intensity they started it with.
© Les Mills International Ltd 2015RPM 69
3 HILLS 1/1=72rpm
TRACK FOCUS
Guide your riders through 3 moderate/high-intensity 
climbs to build strength and fitness.
PROFILE
3x 60-second moderate/hard-strength climbs.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 Intro 4x8 Ride Easy 1/1 Bì
E
0:13 Instr (Bass) 4x8 Ride Easy 1/1 ì
0:26 (Windup) 4x8 Ride Easy 1/1 Cì
0:41 (Low) 5x8 Ride Easy 1/2 ì
0:56 C Boom boom 4x8 Power Climb 1/1 ì
M1:10 _ Here we go 4x8 Standing Climb 1/1 ì
1:24 Br 1x8 Transition 1/1 ì
1:26 Girl your 4x8 Power Climb 1/1 ì
H
1:40 Instr (Heavy) 4x8 Standing Climb 1/1 ì
1:53 C Boom boom 4x8 Standing Climb 1/1 ì
2:06 (Synth) 4x8 Power Climb 1/1 ì
2:20 Here we go _ 4x8 Standing Attack 1/1 ì
2
2:34 (Rap) 4x8 Ride Easy 1/1 ì E
2:47 C Boom boom 4x8 Power Climb 1/1 ì
M
3:00 _ Here we go 4x8 Standing Climb 1/1 ì
3:14 Girl your 4x8 Power Climb 1/1 ì
H
3:28 Instr (Heavy) 4x8 Standing Climb 1/1 ì
3:41 C Boom boom 4x8 Standing Climb 1/1 ì
3:54 (Synth) 4x8 Power Climb 1/1 ì
4:07 Here we go _ 4x8 Standing Attack 1/1 ì
3
4:21 (Rap) 32x8 Repeat BLOCK 2
ì to Bì
3
BLOCK OBJECTIVES
Boom Boom Boom > 6:14 mins
1  LAYER 1
Resistance/Position 
Coach basic Setup Cues, working towards 
achieving a level of moderate intensity.
 • Climbing – tension on, let’s get some 
connection to this machine!
 • Power Climb – hips back, chest up, relax 
your arms
 • Standing Climb – light grip on the handlebars, 
chest up, butt touching the saddle
2  LAYER 2
Physical Intensity 
Emphasize the recovery as it’s really short! Let 
riders know that the terrain is the same as the 
first climb but it is going to feel harder as fatigue 
will kick in sooner. Explain how riders can improve 
their position on the bike to help them ride more 
efficiently. Reduce to Ride Easy for 15-seconds 
rest.
 • Reduce to Ride Easy for 15-seconds, rest
 • Power Climb – Push and Pull – feel the 
pressure in your legs front and back
 • Now create the feel, add a gear – bigger, 
harder
 • Power Climb – shift the hips back, put the work 
in the back of your legs
 • Attack – lift the knees, focus on the front of the 
legs, lift up on the handlebars
3  LAYER 3
Motivation
Short recovery again. Use this final block to build 
the energy using the lyrics, "Boom, Boom, Boom", 
highlighting the elevated heart rate and muscle 
pressure by connecting to the uplifting beat. 
Motivate your class by lifting your voice to drive 
them to stay in the work until the end of the track. 
 • Is it a little tougher, or are you just a little more 
tired? 
 • One minute to set a new benchmark – let’s 
do this! 
 • Boom boom boom of your heart rate, boom 
boom boom of your muscles, boom boom boom 
of the beat!
© Les Mills International Ltd 2015RPM 69
4 MIXED TERRAIN 1/1=146pm
TRACK FOCUS
Have fun and express the cool music in this track.
PROFILE
5x efforts of work – sprints and climbs.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 4x8 Seated Recovery,
Shake arms, Shoulder Roll
1/2
ì
E
0:13 V1 Love, the hate 8x8 Ride Easy 3/4 Bì
0:40 C _ White line 8x8 Racing (Forward) 3/4 or 1/1 Rì H
2
1:06 V2 So far so 4x8 Ride Easy 3/4 ì
E
1:20 I want the 4x8 Ride Easy 1/2 ì
1:33 C _ White line 8x8 Racing (Forward) 1/1 Rì H
3 1:59 V3 So far so 16x8 Repeat BLOCK 2 ì
4
2:52 Instr (Trumpet) 4x8
Seated Recovery
Shake arms, Shoulder Roll
1/2 ì E
3:06 V4
Soldier, you 
can
4x8 Standing Climb 1/2 Cì
M
3:18 QC _ White line 2x8 Power Climb 1/2–1/1 ì
3:26 C Fly 6x8 Racing (Forward) 1/1 ì  to Rì
H
3:45 Rep _ White line 4x8 Aero-Racing (Forward) 1/1 ì
5
3:58 Instr (Trumpet) 20x8 Repeat BLOCK 4
ì toBì
4
BLOCK OBJECTIVES
White Lines > 5:07 mins
1  LAYER 1
Resistance/Pace
Coach recovery first, then coach the resistance 
needed for sprinting and explain how to ride fast.
 • Find your Racing Resistance – moderate load
 • Flush or sprint, you choose
 • Racing – hands wide, relax the arms, 
shoulders down
 • Hips forward in the saddle, toes down
2  LAYER 1
Resistance/Position 
Cue all the choreography changes clearly, 
especially Pace and Resistance.
 • Slow the legs right down – 1 and 2, 1 and 2
 • Racing load on, hips forward, sprint!
3  LAYER 2 
Pace/Performance
Educate your class on the importance of resting 
before the work phase. Explain the benefits of 
sprinting – it’ll help them work harder! Make sure 
you use the music and have fun on this one. Drive, 
but create a sense of enjoyment at the same time.
 • The key thing is to sprint, rest, sprint, rest
 • Sprints are good for you. They help you to burn 
maximum calories; tone and shape the legs
4  LAYERS 1& 3
Resistance/Position
We encounter the first climb of this track so use 
climbing Setup Cues; set up resistance early, then 
coach Position. When seated in Power Climb, hold 
load and start to accelerate; then reduce back to 
Racing Resistance and sprint! This will fatigue the 
legs before the sprint, to increase the challenge 
of this effort.  
 • Climbing Resistance – heavy turn
 • Light grip on the handlebars, chest up, butt 
back
 • Hold load and sit
 • Speed up the legs, hips forward in the saddle, 
now back off to Racing Resistance and sprint! 
Motivation
Motivate in the sprint by using urgency in your 
voice. Encourage your riders to sprint with you, to 
cross the line together.
 • Let’s go gang! We can do this!
5  LAYERS 2 & 3
Resistance/Position
Explain that this last block is a repeat of Block 
4. Follow up with cues that will help them climb 
better. Use your voice to lift the energy and 
excitement during the Power Climb, building Pace 
towards the sprint.
 • Heavy turn, Standing Climb
 • Use your body weight, side to side
Inspiration
Bring your riders along with you by inspiring them 
to the end. Try to connect with everyone in the 
room to secure their commitment to the finish line.
© Les Mills International Ltd 2015RPM 69
5 INTERVALS 1/1=82rpm
TRACK FOCUS
Coach your class to hook into the rhythm of this 
driving beat, then provide the option to break out 
of the rhythm to lift the intensity.
PROFILE
4x efforts. The first block establishes the 
choreography, the next 3 offer the option to push 
harder in the short, explosive standing sprints.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 Intro 5x8
Seated Recovery
Shake arms, Shoulder Roll
1/2
Bì
E
0:16 _ Cause I'm 4x8 Ride Easy 1/2 Aì
0:27 And nobody 4x8 Standing Recovery 1/2 ì
0:39 C Down 4x8 Standing Attack 1/1 ì
M
0:51 Down 4x8 Racing 1/1 ì
1:03 C Down 1x8 Standing Attack 1/1 ì
H
1:06 _ The only 1x8 Racing 1/1 ì
1:08 Out 1x8 Standing Attack 1/1 ì
1:11 _ The face 1x8 Racing 1/1 ì
1:14 Out 1x8 Standing Attack 1/1 ì
1:17 _ Don't need 1x8 Racing 1/1 ì
1:20 Around 1x8 Standing Attack 1/1 ì
1:23 _ Gravity 1x8 Racing 1/1 ì
2
1:26 Down. Can 8x8
Seated Recovery
Shake arms, Shoulder Roll
1/2 ì E
1:50 Now 4x8 Standing Recovery 1/2 Aì
2:02 C Down 4x8 Standing Attack 1/1 ì
M
2:14 Down 4x8 Racing 1/1 ì
2:26 C Down 1x8 Standing Attack
1/1 or 
1/1+
ì
H
2:29 _ Even gravity 1x8 Racing 1/1 ì
2:32 _ Gravity 1x8 Standing Attack
1/1 or 
1/1+
ì
2:35 _ No gravity 1x8 Racing 1/1 ì
2:38 Down 1x8 Standing Attack
1/1 or 
1/1+
ì
2:41 _ Even gravity 1x8 Racing 1/1 ì
2:44 _ Gravity 1x8 Standing Attack
1/1 or 
1/1+
ì
2:47 _ Even gravity 1x8 Racing 1/1 ì
3 2:50 Down 28x8 Repeat BLOCK 2
4
4:16 Down. Can 28x8 Repeat BLOCK 2
5:38 Down 4x8 Ride Easy 1/2 ì E
ì toBì
5
BLOCK OBJECTIVES
1  LAYER 1 
Position/Resistance/Pace
Find Attack Resistance – a moderate to heavy 
load; explain how it should feel. Coach the basics 
of Position – referring to hips and upper body. Use 
short cues to match the energy of the track and 
avoid crowding the music. 
 • Attack Resistance – moderate to heavy load, 
enough load to bring you up out of the saddle
 • Standing Attack – chest up, hips forward, 
brace the belly
 • Racing – hips back in the saddle, grip the 
handlebars, body still
Gravity > 5:52 mins
2  LAYER 2
Position 
Coach recovery. Tell your class that there’s an 
option for them to work harder and get more out 
of this track by riding 1/1+. Count down the 4x 
Standing Attacks. Educate your class by explaining 
how the different positions recruit the target 
muscles. 
 • Reduce the load, recover – you should need it
 • We’ve ridden the rhythm, ridden the beat, now 
there is an option for you to jump out of rhythm, 
to ride past the beat – to find a new intensity 
 • Standing Attack – remember, hips forward to 
switch on the quads; they are our big muscles
 • Racing – butt back, this lengthens the levers, 
uses hamstrings and glutes more
 • Option to stay on rhythm, or attack fast 
 • SPRINT – SLOW – EXPLOSIVE – REST
3  LAYER 3
Motivation
Reflect on how they should have felt in Block 2 to 
make sure they are riding at the correct intensity. 
Challenge and motivate your class to achieve their 
best by being really positive and encouraging.
 • How was it? Did you feel your heart rate jump 
up a few notches? 
 • Two more to go! Are you OK?
 • This is where I want you to push yourself harder, 
harder than you think you can
 • Come on, you can do this!
 • Power through the pedals, find the rhythm – 
BOOM BOOM BOOM
 • Remember your option to stay on this rhythm – 
harder is to break the beat
 • Come on – that’s great! 
CONNECTION
This track is tough! Make sure you acknowledge 
the effort of your riders. Praise and commend your 
class on how hard they are working; this will make 
all the difference. Say things like “Well done, that 
was awesome, you're working so hard, keep it up”. 
Use positive encouragement that will help your 
class continue to work at that intensity and feel 
good about what they are doing.
4  LAYER 3
Inspire
Use the recovery to acknowledge their efforts in 
Block 3. Inspire your riders to the finish line by 
referring to the benefits of pushing themselves to 
get the results.
 • That was really good – I know you pushed 
yourself harder on that one
 • We all come here to get change, right? But how 
much change do you want to create and how 
much MORE change can you create?
 • We will create change: tone and shape the body 
– get fit, get fitter!  
© Les Mills International Ltd 2015RPM 69
6 SPEED WORK 1/1=130rpm
TRACK FOCUS
Use resistance and leg speed to build pressure 
in the leg muscles in the lead up to the euphoric 
feeling of riding fast.
PROFILE
3 sprint efforts: 1x 30 seconds, 2x 40 seconds.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 Intro 4x8 Seated Recovery
Shake Arms, Shoulder Roll
1/2 Bì
E
0:15 Instr (Windup) 4x8 Ride Easy 1/2 ì
0:29 Br (Low) 2x8 Ride Easy 1/4 Cì
0:36 V1 _ Think I can 8x8 Standing Climb 1/4 ì
1:06 Br (Low) 1x8 Transition 1/2 ì
M
1:09 QC Runaway 4x8 Ride Easy 1/2 ì
1:24 Rep You and I 4x8 Ride Easy 3/4 ì
1:39 Instr (Synth) 8x8 Racing (Forward) 1/1 ì to Rì H
2
2:08 Br 2x8 Ride Easy 1/4 Cì E
2:14 V2 _ I wanna run 8x8 Standing Climb 1/4 ì
2:45 QC Runaway 4x8 Ride Easy 1/2 ì
M
3:00 Rep You and I 4x8 Ride Easy 3/4 ì
3:15 (B up) 4x8 Ride Easy 3/4+ ì
3:30 Instr (Synth) 12x8 Racing (Forward) 1/1 ì to Rì
H
3
4:14 Br ½x8 Ride Easy 1/4 ì E
4:16 Br 34x8 Repeat BLOCK 2
ì to Bì
6
BLOCK OBJECTIVES
1   LAYER 1 
Resistance/Pace
Treat the climb as a release, a recovery out of 
the saddle. Use this block to coach Resistance, 
describing how it should feel and at what Pace 
they should be riding at. “Just UNDER Climbing 
Resistance – medium pace; just OVER Racing 
Resistance – building pace; Racing Resistance – 
on the beat.” Bring clarity to what is happening at 
that moment.
 • Light Climbing Resistance, enough to take your 
body weight out of the saddle
 • Leave Resistance, take a seat
 • Racing – on the beat. Dip your toes, shift a 
little forward on the saddle
 • Light brace in your belly
3  LAYER 3
Motivation
This block repeats the choreography of Block 2. 
Celebrate riding fast together with your class. 
Use this last block to lift the energy of the room 
with the use of facial expressions, energized body 
language and an uplifting voice.
 • Celebrate what it is to be fit, fast and strong
 • We’ve been here before, capture that feeling 
early
 • 40 seconds – you and me!
 • Surge to get fitter
 • Surge to get faster
Runaway > 6:26 mins
2  LAYER 2
Resistance/Pace
Educate your class on how they can get more out 
of the sprint. Use this block to coach surges of 
speed to enable riders to optimize fast leg speed 
in the 40-second effort.
 • Follow me to optimize your leg speed and 
training effect
 • We are going to work a little harder
 • Leave load – medium pace
 • Just over Racing Resistance, just under the 
beat
 • Reduce to Racing Resistance, on the beat
 • Come on, have some fun and surge up onto 
the beat
 • A little quicker, sprint
 • Hold pace till the end, 15 seconds! 
TECHNIQUE
We have created surges of sprinting in Blocks 2 
and 3 to help people ride faster for longer. Every 
8 counts, cue your class to surge a little quicker 
– when they are most likely to be slowing down. 
Use imagery that will create a feeling of surging 
a little faster.
© Les Mills International Ltd 2015RPM 69
7 MOUNTAIN CLIMB 1/1=65rpm
TRACK FOCUS
Nurture your riders through this mountain to lead 
them to success.
PROFILE
3x long strength endurance efforts where we 
accumulate both load and fatigue.
BLOCK MUSIC POSITION PACE RESISTANCE PI
1
0:00 Intro 4x8 Seated Recovery
Shake arms, Shoulder Roll
1/2 Bì
E
0:14 Instr (Synth) 8x8 Ride Easy 1/1 ì
0:44 (Low synth) 4x8 Ride Easy 1/1 Cì
M0:58 (Synth) 4x8 Ride Easy 1/1 ì
1:13 QC _ All of the 4x8 Standing Climb 1/1 ì
1:27 _ Cause all 8x8 Power Climb 1/1 ì
H
1:57 Instr (Upbeat) 4x8 Standing Climb 1/1 ì
2:12 (Hi-hat) 4x8 Standing Climb 1/1 ì
2:26 C _ All of the 8x8 Standing Attack 1/1 ì
2
2:56 Instr (Low) 4x8 Standing Recovery 1/2 ì
E
3:11 QC _ All of the 8x8 Ride Easy 1/1 ì
3:40 Rep _ All of the 4x8 Standing Climb 1/1 Cì
M
3:55 (B up) 4x8 Standing Attack 1/1+ or 1/1 ì
4:09 C _ All of the 4x8 Standing Climb 1/1 ì
H4:24 _ All of the 4x8 Standing Attack 1/1 ì
4:39 Instr (Synth) 8x8 Power Climb 1/1 ì
3
5:08 Instr (Low) 36x8 Repeat BLOCK 2
Last 4x8 Power Climb 1/1+
ì  to Bì
7
BLOCK OBJECTIVES
1  LAYER 1
Position/Resistance
Over 1 minute of seated work to establish heavy 
resistance, followed by almost 2 minutes of strength 
work both in and out of the saddle. Coach the 
choreography changes with clarity and focus on 
great climbing technique.
 • Power Climb – get the glutes and hips back in 
the game, push the hips back in the saddle
 • Standing Climb – grip the handlebars, brace 
the core, butt touching the saddle
 • Slowly building rhythm and tension
 • Standing Attack – hips forward, brace through 
the belly
Generate > 7:25 mins
2  LAYER 2
Position/Resistance
We start this block with a recovery; you don't need 
to say much – allow the music to be heard before 
we're back into the 90-second effort. Coach riders 
to find that heavy resistance again. Don’t be too 
overpowering with your cueing – match it to the 
feel of the music. Be sure to option the 1/1+ in the 
Standing Attack. 
 • Heavy Climbing Resistance – let’s get that load 
back on 
 • Option to go quicker, chase it 
 • Back to the rhythm 
 • Side to side, use your body weight to help turn 
the pedals
 • Keep the head up to help you breathe
3  LAYER 3
Motivation
This last climbing effort is identical to Block 2. Not 
only is it the last block for this track – it’s the last 
effort for the entire workout. Your job is to motivate 
and inspire your class to finish, riding as hard as 
they can and not giving up. 
 • 2 minutes from here, the workout is complete
 • Challenge yourself and the person next to you
 • Generate tension, generate results
 • Come on, you can do this!
 • I’ve got one more ace up my sleeve
 • If you want to go, come with me – power effort, 
accelerate!
© Les Mills International Ltd 2015RPM 69
8 RIDE HOME/STRETCH 1/1=100rpm
TRACK FOCUS
Enable your class to recover to this awesome song 
by allowing space for the music. 
PROFILE
Flush out the legs using light resistance and an 
easy pace.
MUSIC POSITION PACE RESISTANCE PI
1
0:00 Intro 4x8 Seated Recovery
Shake arms, Shoulder Roll
1/2
Bì
E
0:18 V1 _ I've been 8x8 Ride Easy 3/4 ì
0:57 I'm hanging 4x8 Ride Easy 3/4 ì
1:16 C _ spinning' 
like a
4x8 Racing 1/1
ì
1:35 Now I'm 8x8 Racing 1/1 ì
2
2:09 Lonely 4x8 Transition off the bike, shake legs
2:28 C _ spinning' 
like a 
4x8 Standing Quadricep Stretch L R
2:48 Do you hear 2x8 Standing Gluteal Stretch L
2:57 Do you lock 2x8 Standing Hamstring Stretch L
3:06 Lonely 2x8 Standing Gluteal Stretch R
3:16 Lonely 2x8 Standing Hamstring Stretch R
8
BLOCK OBJECTIVES
1  LAYER 1
Physical Intensity
Coach your class to achieve recovery by flushing 
out the legs. Allow space for the music to be heard.
 • Let’s ride home and recover
 • Let’s take it for a spin, flush out the legs
2  LAYER 1
Position
Lead your riders through each stretch, explaining 
where it should be felt. Clearly describe how to 
stretch the muscles and how the body should be 
positioned to feel each stretch.
 • Pull up one heel to the butt, feel it through the 
front of the leg
 • Take the foot down, bend through the back knee, 
lengthen through the back of the front leg
Lonely Town > 3:30 mins