Class Description

• About the Class

  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. 
  
  
  RPM™ Benefits:
  
  Increase your cardiovascular fitness, burn fat and tone and shape your legs, hips and butt
  
  Increase leg strength and muscular endurance without building bulk 
  
  Build up to 600 calories in a normal 50-minute structure  your cardio-vascular function (RPM™ has been proven to burn up to 800 calories in one hour)
  
  Release endorphins to give you that natural high and leave you feeling fantastic 

• A Typical Class

  Your RPM™ instructor will lead you and the pack through a journey choreographed to nine tracks of music and incorporating riding positions and speeds to suit the terrain.
  
  Warmup - Warms up the legs and increases core temperature. The pace is easy and the resistance light. 
  
  Pace - Speed and intensity increase as you work towards your top personal pace. The road is flat until you encounter a small hill designed to warm up the climbing muscles.
  
  Hills - This is the first set of hill climbs which will increase your leg strength and endurance. Your instructor will coach you through the positions, resistance and intensity.
  
  Mixed Terrain - A short recovery, then stay in the working zone through a series of short climbs, fast descents and sprints.

  Intervals - This is like a cycling time trial designed to cover the most amount of distance in the shortest possible time.
  
  Free Spin - Picture a flat open road where you will ride at your top pace with light resistance.
  
  Mountain Climb - This is the last working track. The road starts out easy but quickly climbs as you strive to reach your full potential.
  
  Ride Home - Finish the journey and ride home together. Recovery is the name of the game.
  
  Stretch - A final stretch to complete the workout.

• Getting Started

  How Often Should I Do RPM™?
  If you do RPM™ two to three times per week you will feel fitter, stronger and leaner.
  
  How Fit Do I Need To Be?
  You have the ability to control the intensity of the workout which means riders of all capabilities can workout together. The more you ride, the fitter you will become.
  
  What Do I Need To Bring To Class?
  Bring a water bottle and a towel. Wear comfortable clothes. Cycling shorts are recommended but not essential.