概要信息：

© Les Mills International Ltd 2015RPM 69
RPM Presenters
From L–R: Dallas Blacklaw, Glen Ostergaard, Sarah Ostergaard
Glen Ostergaard (New Zealand) is Program Director 
for both RPM and BODYPUMP™. He began his group 
fitness career with BODYATTACK™ and is based in 
Auckland.
Sarah Ostergaard (New Zealand) is Head of Training 
for RPM and a BODYPUMP Instructor. She lives in 
Auckland. 
Dallas Blacklaw (Australia) is an RPM Instructor and 
Trainer, and a LES MILLS GRIT™ Series Coach and 
Trainer, based in Australia’s Sunshine Coast.
RPM 69
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PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
In this release we want to create feel, fun and enjoyment. 
The music will help you as there are lots of singalong, 
upbeat tracks. The ones that will hook your class into this 
fun workout are Tracks 2, 4 and 6. In Tracks 1 and 7, it’s 
about the feel and creating a journey.
The ride itself is really prescriptive, where we have 
repeated efforts. For example, in Track 2 we have 6 
sprints and in Track 3 we have 3 identical strength 
intervals. Be specific about the track profile at the start 
of every track, then remind your participants how many 
blocks or efforts are left as you work through each one.
In Track 2, we want to build our riders into the workout 
by riding just under the beat, then sprinting for just 15 
seconds. Be clear about what pace to ride at so they 
can find the correct level of intensity.
There are short climbs too; so, once again, provide clarity 
with your cueing, especially for resistance and positioning.
In Track 5, we have an option to break out of the rhythm 
to sprint in Standing Attack for short, explosive bursts of 
speed. Be sure to OPTION this as it makes the ride really 
challenging. 
In Track 6, we are bringing back the speed surges from 
the previous round. In Blocks 2 and 3, when people are 
beginning to slow down, we cue to surge, to accelerate 
back onto the beat for repeated short bursts. This gives 
people the feeling and satisfaction of riding fast. 
Remember, we are not riding the Tour de France – we’re 
riding an indoor bike; so, loosen up and have fun! We 
want to show our riders why we love teaching this 
awesome program so much. And we want them to enjoy 
it just as much as we do.
Sarah & Glen
DECLARATION 
OF INTENTOUR
The Les Mills global family is made up of 
16,000 fitness clubs, 100,000 instructors 
and millions of participants from 112 countries 
around the globe. 
SEPARATED BY GEOGRAPHY, 
RELIGION, RACE, COLOR AND 
CREED, WE ARE UNITED IN OUR 
LOVE OF MOVEMENT, MUSIC AND 
THE PURSUIT OF HEALTHY LIVING, 
BOTH FOR OURSELVES AND OUR 
PLANET.
AT LES MILLS WE BELIEVE IN THE 
DIGNITY OF EACH INDIVIDUAL 
WITHIN OUR COMMUNITY AND 
STRIVE TO RESPECT THE RIGHTS 
AND FREEDOMS OF ALL.  
In our choice of role models, music and 
movements we understand that different people 
and societies have different standards for dress, 
popular culture and dance. 
WE ALSO KNOW THAT WHAT IS 
CONSIDERED APPROPRIATE IN 
SOME CONTEXTS CAN BE SEEN AS 
INAPPROPRIATE IN OTHERS.
As a company that leads group fitness 
experiences for millions of people every 
day, we walk a fine line between delivering 
cutting-edge, innovative products and ensuring 
that accepted norms are upheld and respected. 
Choosing, licensing and matching 
choreography to the right music is a huge 
challenge! We screen the music we use and 
try to avoid language and references that may 
cause offense. If we can, sometimes there will 
be an alternative track (at the bottom of the 
track list) for you to use instead.
WE EMBRACE OPEN 
COMMUNICATION WITH OUR GLOBAL 
FAMILY SO DIFFERENCES OF 
OPINION CAN BE EXPRESSED, AND 
COMPROMISES REACHED. 
ABOVE ALL, WE ARE PASSIONATE 
ABOUT DELIVERING LIFE-CHANGING 
FITNESS EXPERIENCES, EVERY 
TIME, EVERYWHERE.
Tell us what you think of this release. 
Visit lesmills.com/BLAH
BLAH BE LOUD 
AND HEARD
Hey instructors! When it comes to mixing up past releases, please try to select 
tracks from the most recent material to reflect current music and training principles. 
If you are teaching older releases, be sure to mix with modern tracks and do not 
change the choreography; teach the tracks as they were created but you can 
apply more modern coaching language and terminology. If using Track 8 (Ride 
Home/Stretch) from Release 63 onwards, then do not also teach a Track 9 (Stretch) 
from releases prior to RPM 63.
© Les Mills International Ltd 2015RPM 69
The fi tness industry is constantly searching 
for training methods that will burn the most 
amount of calories in the shortest time 
possible. When it comes to resistance training, 
what is the best approach to maximizing caloric 
expenditure?
THE REP EFFECT™
We know that lifting weights is one of the 
fastest ways to burn calories and create lean 
muscle. LES MILLS BODYPUMP is based on 
the principle that lifting lighter weights for a 
high number of repetitions will create the same 
workload as the more traditional approach of 
lifting heavy weights for fewer reps. The high 
number of repetitions generates muscular 
fatigue to tone and strengthen the body and 
burn calories. We call this THE REP EFFECT™. 
One of the most important factors that affects 
calorie expenditure is the activity of large 
muscle groups. Let’s consider the Squat. The 
effort required to perform this exercise is 
infl uenced by two variables: the load we are 
lifting, and how fast we are lifting it or the total 
distance we move in a specifi c time interval. 
So what causes the greatest energy output – 
slow or fast contractions? Or – in BODYPUMP 
language – a slow 4/4 tempo, or the faster 
Singles?
Previous studies have confl icting answers to 
this question. The argument for using slow 
contractions is that you spend more time 
controlling the movement – therefore reaching 
fatigue more quickly. On the opposing side, the 
support for using fast contractions is based on 
the recruitment of ineffi cient fast-twitch muscle 
fi bers, which requires more energy. 
The existing disagreement between training 
methods led us to put weight and speed in 
BODYPUMP Squats to the test, as outlined 
below.
We took 15 participants, between the ages of 
18 and 40 years, and had them perform four 
separate Squat conditions in a random order. 
Each condition was devised to produce the 
same amount of work for 4 minutes. Here’s 
how the four conditions looked:
[WORK = LOAD ON BAR x NUMBER OF 
REPETITIONS IN 4 MINUTES]
• Condition #1: 5 kg (11 lb) lifted at a
   contraction speed of 1 second = 120 
   repetitions 
• Condition #2: 10 kg (22 lb) lifted at a speed 
   of one contraction every 2 seconds = 60 
   repetitions
• Condition #3: 15 kg (33 lb) lifted at a speed 
   of 3 seconds = 40 repetitions
 
• Condition #4: 20 kg (44 lb) lifted at a speed 
   of 4 seconds = 30 repetitions altogether
The key factor to consider with each of these 
four conditions is the fact that the amount of 
work done in each of them was exactly the 
same.
You can see this in the following simple 
formula: work equals force times distance – 
which, in this case, was weight multiplied by 
speed.
WORK = FORCE x DISTANCE
#1 WORK = 5KG x 120 REP = 600
#2 WORK = 10KG x 60 REP = 600
#3 WORK = 15KG x 40 REP = 600
#4 WORK = 20KG x 30 REP = 600
The work output was exactly the same in each 
of the four conditions, allowing us to compare 
the calorie expenditure values.
The results proved conclusively that the faster 
tempos burned the most calories. Despite 
the fact that they were lifting a smaller 
weight, participants expended 29.3% more 
energy during the 5 kg conditions with faster 
repetitions compared to the 20 kg condition 
with a slower tempo. In other words, it’s the 
speed of the movement that generates the 
greatest energy expenditure – not the weight 
of the load.
SQUAT STUDY
THE SCIENCE OF THE REP EFFECT™
It’s likely that the higher rate of energy 
expenditure, despite the lighter loads, is due to 
the recruitment of faster-acting muscle fi bers. 
Simply put, we burn the most calories when 
we lift a lighter weight for faster repetitions. 
To get the best from BODYPUMP, you need 
to keep the fast tempo AND increase your 
weights. Once you have achieved a base 
training level, increasing your weights 
progressively will really maximize the amazing 
results this program has to offer.
So there you have it – proof that BODYPUMP 
truly is the ultimate calorie-burning workout as 
we complete over 800 reps in every class! 
© Les Mills International Ltd 2015RPM 69
THE ART OF 
CONNECTION PART: 2
Without connection, we don’t have group 
fi tness.
We want our participants to have a fi tness 
experience in our classes, not just attend 
another workout. To create these experiences 
our members need to feel connected to the 
music, to the workout, and to YOU. There 
are multiple ways that you can create this 
connection in your classes, so we decided to 
ask some of our top instructors around the 
world how they connect with their participants. 
Here’s what they said…
Talk to people before the class starts. 
Get to the studio early and make time to chat 
to your members. 
Learn a bit about them. Get to know your 
members in class and fi nd out what their 
fi tness goals are. Then, when you see them 
achieving those goals (for example, completing 
a full Pushup on their toes), acknowledge and 
congratulate them!
Welcome your new people. Smile at them, 
reassure them that you’re going to look after 
them, and offer SMARTSTART as a fantastic 
way to build up their fi tness gradually. Explain 
what’s involved; for example, in a BODYPUMP 
class, you can help them set up their 
equipment and advise on weight selection.
Learn their names and use them during class.
Be real. Be yourself when you’re on stage – 
don't put on a big instructor act! Think of your 
class as though you’re hanging out with your 
best friends; it’ll make it so much easier to 
create a natural connection with people. 
Make eye contact and use praise. 
Acknowledge and congratulate them on their 
efforts during and at the end of each class!
Ask for feedback and offer to help with any 
questions after class. Allow time at the end 
of the class to answer questions and perhaps 
offer tips that can help them with their training.
 
It’s all about experimenting to fi nd what works 
for you. Be brave enough to try these tools 
in your next few classes to create meaningful 
connections with your members. You won’t 
believe the difference these will make!
© Les Mills International Ltd 2015RPM 69
RPM: CONNECTION AND 
PERFORMANCE
We’ve made some big changes to the way 
we train our new instructors, and we want 
to ensure we keep everyone in our RPM 
family up-to-date! Here’s what you need to 
know to pack your studios and ensure that 
nobody wants to miss your classes…
CONNECTION
We know that a lot of people start their fi tness 
journey with RPM because it is a relatively 
straightforward program to do. As well as 
our beginners, we also have our intermediate 
levels, and of course our elite riders. RPM 
is inclusive of everyone. This means that if 
you can connect with all kinds of people, 
your classes will be packed. There are some 
common connection basics that everyone in 
your class will respond to. 
Firstly, we must always approach the riders 
in our classes with an attitude of eespect and 
care. Remember, these people have given up 
their time to come and train with YOU. Secondly 
we can use a range of the following tools to 
create a connection. These are…
• Remember their names and learn a little bit 
   about them
• When you look at someone, hold eye
   contact and smile!
• Show positivity and use lots of praise
• Make contact with participants across all
   four quadrants of the
   room
• Use CRC - connect, recommend and
   commend to create positive change
Thirdly we need to connect with all the different 
fi tness levels in our classes. So, this means: 
easing the nerves of the beginner, creating new 
goals and providing tips for the intermediate 
riders, and having a sense of camaraderie and 
offering challenges for the elite.  
The best instructors, who create magical class 
experiences, have a strong belief in what they 
do. They express an infectious love for exercise, 
movement, music and the program. Being 
authentic is not about impersonating your 
favorite presenter on stage – it’s about being 
YOU... real, authentically YOU! To fi nd your 
authentic self you need to know the reason that 
you teach this program. So try this drill: grab a 
piece of paper and write down all the reasons 
that you love being an RPM instructor. Then 
list them in order of importance. Next time you 
teach, think about the top three reasons why 
you love being an RPM instructor. How will you 
demonstrate these reasons? Every time that 
you enter the RPM studio, always come back 
to your key reasons for teaching, and continue 
to show this love of the program throughout 
your class.
Ride the Rhythm
RPM is all about the music – it’s one of 
the prime drivers in the workout and it’s 
fundamental to riding in time with the rhythm. 
To really inspire people, we need to fi nd 
ways to connect them to the music and the 
movements. When this occurs, it helps us to 
feel free and allows us to go to an inspirational 
place. 
Here’s how we can Ride the Rhythm in RPM:
• We identify the WOW moments in the
   music
• We create space for the music and let it
   determine the emotion
• We sing the lyrics – especially the ones
   that resonate and inspire
• We cue at the correct time
• We prepare well by knowing our music
   inside out!
• Then we use our body, voice and facial
   expressions to match the music and bring
   out the emotion of each track.
Once we have identifi ed the different fi tness 
levels in class, then we need to be able to 
communicate with the different personality 
types, ie extroverts and introverts. We all know 
that some members are like your best friend 
from their very fi rst class, whereas with others, 
it will take time to build a rapport. Here are the 
key ways to connect with these personality 
types:
When it comes to extroverts…
• Give them independence – they might  
   prefer to do things their own way!
• They like to be acknowledged and praised
   in front of others
• They get bored easily, so keep mixing
   things up so you can surprise them
• They usually just like to get 'stuck in' to
   things immediately.
Introverts, on the other hand… 
• Don’t like to be embarrassed or singled
   out in class
• Don’t like being interrupted! Make sure you 
   let them fi nish each part of the workout
• Like to know what’s coming up, so use lots 
   of pre-cues
• When you’re talking to them outside of 
   class, slow down your voice and body
   language, and lower your volume.
PERFORMANCE
How do we create Performance in RPM? After 
all, to some extent we're restricted because 
we are on a bike. However, we are working in 
an intimate environment, with everyone sitting 
close and working hard together. Our classes 
need to have a feeling of intimacy as well as a 
feeling of togetherness, creating a heart within 
each class. To create this heart in your classes, 
we have identifi ed two key components. 
These are: your authentic self, and being a 
multidimensional performer. 
Show Enjoyment
The fi nal part is about allowing your authentic 
self to demonstrate what you really enjoy 
about RPM. When people can see you 
enjoying the challenge of the program, they 
will feel motivated and inspired to try harder 
themselves! So how do we do this?
• Own your entrance – walk into the room
   confi dence and a sense of excitement
• Think of a time that you felt happy and full
   of fun! Use this feeling to center yourself 
   before class and take that feeling into the 
   room with you
• Be 100% present in the room – know your 
   choreography and your coaching outcomes
   and you will be free to connect with 
   your riders
• Be playful – fi nd your inner child! It’s OK to 
   let that child out sometimes, to create 
   a sense of fun and engagement. If your 
   members can see you having a good time,
   they will too!
Connection and Performance create the glue 
and the WOW factor that enable us to deliver 
the ultimate indoor cycling workout. Practise 
using these tools to take your classes to the 
next level!
© Les Mills International Ltd 2015RPM 69
RPM combines the effects of 2 training 
modalities: Cardiovascular training coupled with 
short bursts of intensity. 
What are the key benefi ts of these 2 training 
methods?
CARDIOVASCULAR TRAINING
This is what most people are doing when they 
jump on a treadmill or a stationary bike.
It involves sustained periods of exercise 
operating between 60 and 80% of your 
maximum heart rate and it challenges the 
capacity of our muscles to operate for long 
periods of time. 
This type of training generates the following 
changes: 
• Increases aerobic capacity
Cardiovascular training increases our 
aerobic capacity – meaning we get better at 
providing oxygen to our muscles when they 
need it.
• Improves heart function
It improves heart function by decreasing our 
resting heart rate and increasing our stroke 
volume – or the amount of blood that exits 
the heart on each beat.
• Reduces blood pressure, decreases 
   cholesterol and body fat
It also reduces blood pressure, decreases 
cholesterol and increases the mobilization 
and utilization of fat, ie it generates fat loss. 
Cardiovascular disease is the biggest killer in 
the Western world, so when these changes 
take place we go a long way to reducing the 
risks associated with this condition.
SHORT BURSTS OF INTENSITY
The second lot of effects comes from the Peaks 
of Intensity in each working phase. In some of 
these peaks our experienced riders will reach 
intensities of over 85% of their maximum heart 
rate. Training at these levels for short periods 
accelerates our fi tness gains. 
Changes experienced with this type of training 
include:
ACCELERATED CHANGES IN OUR VO2
Increasing the intensity for short periods in 
conjunction with this cardiovascular base has 
been shown to rapidly improve VO2. 
CHANGES IN BODY COMPOSITION
Including these short bursts of effort in our 
training will cause changes in our body 
composition. Many studies have shown that 
including these variations in intensity is more 
effective at reducing fat than steady-state 
training -– throughout the workout.
So how do we know that RPM delivers on 
these results?
A study conducted at Loughborough University 
in the UK(1) measured the effects of doing 
RPM for 8 weeks on individuals who were not 
regularly active. Participating in classes 3 times 
per week, with no changes in diet, generated 
the following benefi ts:
• An 11% increase in VO2
• A 7% reduction in systolic blood pressure
• A 13.6% reduction in body fat
• Total cholesterol decreased by 13% including 
   a 23.3% reduction in Low Density 
   Lipoproteins or LDL’s – also known as ‘bad'
   cholesterol.
The participants also reduced – on average – 
1 inch (3cm) in their waist circumference.
The subjects in this trial had a compliance rate 
of 95% during the study, which was very high 
for this type of group. Many of the participants 
achieved a heart rate of 95% of their 
maximum during the workouts – indicating the 
effectiveness of the program to hit short peaks 
of intensity from a cardiovascular training base. 
RPM SCIENCE UPDATE
RPM delivers the combined benefi ts of 
cardiovascular conditioning with multiple 
peaks of intensity, along with the advantage 
of great instruction and awesome music that 
increases the attendance beyond what we 
normally see with this type of training.
CYCLING AT SPEED
RPM utilizes a variety of pedaling speeds, 
with some sections of the class encouraging 
riders to sprint at cadences of up to 140rpm 
depending on their level of experience and 
ability.
A literature review(2) on high-cadence training 
illustrated the following facts about this type 
of exercise: 
• Contrary to concerns, it does not appear 
   that cycling at high speeds increases the 
   risk of injury.
• Most of the risk factors associated with 
   cycling are related to bike setup and 
   technique errors.
• Helping new participants with 
   their bike set up – ensuring they have good
   technique and only increase speeds within 
   their capabilities – will therefore resolve
   these issues.
The review also stated that high-cadence 
training has been shown to increase caloric 
expenditure and encourage the activation of 
type II muscle fi bers. Including speed intervals 
in RPM provides variety and delivers great 
training benefi ts. 
So there you have it – proof that RPM 
really will deliver amazing results for your 
participants. We hope this information helps 
you to teach with the passion and confi dence 
this fantastic program deserves!
(1) Group cycling is an effective intervention to 
improve cardio-metabolic health in overweight 
sedentary individuals.
Faulkner, S.H, presented at European Congress on 
Obesity, 2015
(2) The use of high cadence in cycling and the 
applications to RPM.
J., Lythe 2009