概要信息：

© Les Mills International Ltd 2015RPM 69
RPM – BIKE SETUP
Before you begin the class use the 'on-the-bike quick check' to make sure your riders are riding in a 
safe and effective position.
SEAT HEIGHT 
Bring your feet to 12 o’clock and 6 o’clock. Take out your bottom foot and place your heel over the pedal. With 
a straight leg and hips level, your heel should just touch the pedal – a good seat height for generating great 
force production. If your heel easily touches the pedal and the knee is bent, then the seat is too low. If you can 
not reach the pedal without losing your hip alignment, then your seat is too high.
SEAT FORE AND AFT
With the pedals at 3 o’clock and 9 o’clock, position the saddle so the front knee is in line with the pedal axle or 
the top toe strap of the front pedal. If the knee is back of the pedal axle, the seat needs to be moved forward. 
If the knee is forward of the pedal axle the seat needs to be moved back.
HANDLEBAR HEIGHT
The handlebar height should be slightly lower or level with the saddle. Beginners or people with lower back 
problems should have the handlebars slightly higher than the saddle.
HANDLEBAR FORWARD AND BACK
In Racing, you should have a 90-degree angle between your upper arm and your torso. If you feel like you need 
to slide forward in the saddle to create the 90-degree angle, move your handlebars a little closer.
RPM POSITION GLOSSARY
KEY RPM RIDING POSITIONS
Throughout the ride we use different riding positions. These impose slightly different demands on the body and 
the working muscles. Changing positions brings maximum benefits, avoids over-stressing the body and brings 
variety to the ride, which is an important factor in indoor cycling.
Some positions are used at specific paces or resistances as they are designed for speed, climbing, power or 
recovery. Others are used with all paces and resistance. Your goal is to ride both effectively and efficiently in 
each position and have your participants do the same.
RIDE EASY
LAYER 1
 • Tip forward from the hip
 • Sit back in the saddle
 • Hands shoulder-width apart
 • 90-degree angle at your upper arm and torso 
 • Lengthen the back of the neck and tuck in chin
 • Chest lifted
 • Shoulders back 
 • Soft elbows
 • Upper body relaxed
 • Hips, knees, ankles in line
 • Middle of kneecap in line with 2nd toe 
 • Eyes 6½ feet (2 meters) in front of flywheel
LAYER 2
 • Shoulders away from ears
 • Relaxed upper body to help with recovery
 • Hands wide to help with your breathing
This is the basic riding position and can also be 
used for recovery. It’s used with light to moderate 
Climbing Resistance either at the start of the track, 
to provide active recovery through the track, or 
when we start to build intensity at the beginning of 
work phases.
RACING 
LAYER 1
 • Hinge from the hips
 • Reach arms forward
 • Slide the butt back
 • 90-degree angle at your upper 
arm and torso 
 • Chest lifted
 • Shoulders back and down
 • Bend through your elbows
 • Abs in and braced
 • Lengthen the back of your neck and tuck in chin 
 • Eyes 6½ feet (2 meters) in front of flywheel
 • Hips, knees, ankles in line
LAYER 2
 • Reach long into the dippers, keep your elbows 
bent
 • Slide back on the saddle, feel the glutes and 
hamstrings
 • Belly strong, keep your upper body still
 • Maintain good knee alignment, middle of kneecap 
in line with middle of foot
This is a riding position, not a cue to automatically 
go faster. However, generally we move to a period 
of increased intensity using slightly more resistance 
and/or faster speed.
Don’t overreach in this position because we don’t 
want to compromise the lower back, the shoulders 
or the neck. This forward position gives us a wider 
base of support and slightly changes the hip angle, 
allowing a change in recruitment of the gluteals and 
hamstrings; therefore, it puts you in the best position 
to work harder. Used in Tracks 1, 2, 4, 5 and 6.
© Les Mills International Ltd 2015RPM 69
POWER CLIMB
LAYER 1
 • Hinge from the hips
 • Reach arms forward
 • Slide the butt back
 • Chest lifted
 • Shoulders back and down
 • Bend through your elbows
 • Abs in and braced
 • Push and Pull
 • Lengthen the back of your neck and tuck in chin 
 • Eyes 6½ feet (2 meters) in front of flywheel
 • Hips, knees, ankles in line
 • Middle of kneecap in line with middle of foot
LAYER 2
 • Hands wide – gives you a stronger base of 
support to push from
 • Push with your quads and pull back using your 
hamstrings
 • Go for big circles with the feet
 • Push and Pull
 • Sit back in the saddle – this lengthens the lever, 
creating more force production
We use the Power Climb position to drive heavy 
load at slow pace and work on leg strength, or 
power. The positioning is the same one we use 
with Racing (butt back). The wide base of support, 
the slide of the butt back and the position of the 
hips place the body in the best position to produce 
optimal power. 
NOTE: Correct pedaling technique is essential to 
drive the pedals under increased load. ‘Push and 
pull’ your legs simultaneously to ride efficiently and 
avoid pedaling in ‘squares’. 
AERO-RACING (FORWARD)
LAYER 1
 • Hands inside the ‘D’
 • Slide forward in the saddle
 • Elbows in and down
 • Shoulders come down
 • Lower upper body
 • Eyes in front of the flywheel 
 • Toes slightly down
LAYER 2
 • Drop your upper body down, like you're drafting 
off the rider in front
 • Tuck under the wind, get aerodynamic
The two most common uses are during the work 
phases in Tracks 2, 4 and 6 and sometimes in Track 
5 for increased power output. 
NOTE: If your bike doesn’t allow you to place the 
hands inside the ‘D’, stay in Racing position.
RACING (FORWARD)
LAYER 1
 • Reach arms forward
 • Slide forward 
 • 90-degree angle at your upper 
arm and torso 
 • Chest lifted
 • Shoulders back and down
 • Bend through your elbows
 • Abs in and braced
 • Lengthen the back of your neck and tuck in chin
 • Eyes 6½ feet (2 meters) in front of flywheel
 • Toes slightly down
 • Hips, knees, ankles in line
 • Middle of kneecap in line with middle of foot
LAYER 2
 • Slide forward on the saddle to bring the knee over 
the Push Point 
 • Helps you recruit more quads
 • Toes down, creating small, quick circles with 
the feet
 • Keep your body still, hips and upper body; brace 
your belly
Used when we ride 1/1 in Tracks 2, 4 and 6. By 
sliding forward in the saddle and dipping the toes 
slightly, we generate a faster leg speed. We bring 
the knee over the Push Point in the pedal, which 
means we create a quad-dominant action and 
decrease the length of the lever around which the 
pedal must rotate
STANDING ATTACK
LAYER 1
 • Hands to the end of the 
handlebars
 • Bring your body weight slightly 
forward
 • Abs in and braced
 • Chest up
 • Eyes 6½ feet (2 meters) in front of 
the flywheel
LAYER 2
 • Shift your hips slightly forward, feel your 
quads
 • Strong core for strong legs
 • Front body focus, quads are in!
 • Lean in, quads kick in!
We use this position in Track 5's, and at the 
top of climbs to change muscle recruitment for 
quick efforts of intensity and power. Bringing 
the weight forward increases recruitment in 
the quads.
SEATED RECOVERY
LAYER 1
 • Sit up at the back of the saddle
 • Shoulders back
 • Lift chest
 • Hips, knees, ankles in line
LAYER 2
 • Open chest, get your breath back
 • Let the arms hang loosely at your sides
 • Take the air in, oxygen is energy
This position is used for recovery, postural breaks 
and stretches at the beginning, during or at the 
end of tracks.
STANDING RECOVERY
LAYER 1
 • Standing tall on the bike
 • Chest up and open
 • Long back
 • Extend your legs a little more
 • Heels down
LAYER 2
 • Rise and recover
 • Feel the release in the legs and back
 • Take a moment to recharge
This position is used for recovery and postural 
breaks as we slow down to a walk on the pedals.
STANDING CLIMB
LAYER 1
 • Hands placed at end of handlebars 
with relaxed grip
 • Butt just over the front of 
your seat
 • Abs in and braced
 • Chest lifted
 • Shoulders back and down 
 • Elbows soft and in
 • Body weight moves side to side
 • Eyes 6½ feet (2 meters) in front of the flywheel
LAYER 2
 • A strong core for a strong climb
 • Feel your butt tap the nose of the saddle
 • Push down through the pedal, generating as much 
force production as you can
 • Pull up on the handlebars to counteract the 
downward push
 • Keep your body weight into your legs, not into the 
handlebars
Before you stand, make sure you have established 
enough resistance. You’re much stronger when 
you stand because you’re applying your full body 
weight to drive the pedals. You should have enough 
resistance to counterbalance your body weight.
SPRINT COACHING CUES
1.   Slide forward in the saddle
2.   Toes slightly down – fixed ankle
3.   Prevent bouncing in the saddle: Push 
      and Pull, draw in the abs and add resistance
4.   Relax the upper body
5.   Chin tucked in, eyes down
6.   Help people feel success by saying "if your
      legs are starting to slow, it's OK, just do your
      best"