Tips for Getting the Most out of LES MILLS RPM 56
Nothing beats the feeling of a classic Les Mills playlist! 💦🚴♂️ Just crushed
Every RPM release follows a strict scientific formula to safely warm up the body, peak the heart rate, and cool down. Here is how RPM 56 structures that journey. Track 1: Pack Ride (Warmup)
A fast, downhill or flat stretch with a tailwind.
Establishing a base resistance and finding the rhythm while warming up the legs. Track 2: Pace – Jason Derulo Increasing leg speed and building a steady aerobic base. Track 3: Hills Laserlight (DRM vs. Dayz Remix) – Electro Driverz les mills rpm 56
The music in RPM 56 is essential for keeping pace and maintaining motivation during intense intervals. ALL YOU NEED TO KNOW: RPM - Les Mills
And she had kept pedaling.
Whether you are a seasoned instructor looking to revisit a classic release or a fitness enthusiast curious about the structure of a world-class cycling workout, this comprehensive guide breaks down the tracklist, choreography, and benefits of Les Mills RPM 56. The Core Philosophy of RPM 56
The high-intensity intervals ensure that your metabolism remains elevated for hours after the workout ends, burning calories even at rest. Tips for Getting the Most Out of Your Ride Tips for Getting the Most out of LES
| Track | Name / Focus | BPM range | Key coaching cues | |-------|--------------|-----------|--------------------| | 1 | Warm-up – "Same Feeling" (Lissie) | 80–100 | Gradual resistance build, leg mobility | | 2 | Climb – "Shadows" (The Midnight Beast) | 70–90 | Add resistance, seated climb, steady power | | 3 | Pace – "Awooga" (Calvin Harris) | 120–130 | Flat road, aerobic threshold, breathing control | | 4 | Sprint – "Louder" (DJ Fresh feat. Sian Evans) | 140–160 | Short explosive sprints + standing starts | | 5 | Recovery – "Skin & Bones" (Civil Twilight) | 90–100 | Light resistance, spin easy, heart rate drop | | 6 | Climb 2 – "Wires" (Neon Trees) | 80–95 | Seated + standing climb, heavy resistance surges | | 7 | Speed – "Starry Eyed" (Ellie Goulding – Jakwob remix) | 130–150 | Long flat sprints, high cadence control | | 8 | Jumps/Intervals – "I Can't Stop" (Flux Pavilion) | 140–155 | Seated/standing jumps, short power bursts | | 9 | Cool-down – "Fix You" (Coldplay) | 60–80 | Stretch, breathe, reflect |
RPM 56 is celebrated for its . You aren't just pedaling aimlessly; you're simulating real-world terrain. Les Mills RPM Class & Workout - Exercise & Fitness
Jason Derulo’s "Breathing" provides the perfect rhythm for pace training. This track encourages participants to find a steady, consistent rhythm, focusing on aerodynamic positioning and efficiency. It’s an endurance-focused track that demands focus. 3. Hills - LaserLight (DRM vs. Dayz Remix)
Keep your upper body relaxed, shoulders away from your ears, and your core braced. This stabilizes your hips and allows power to transfer efficiently from your torso down to your legs. Track 1: Pack Ride (Warmup) A fast, downhill
But perhaps the most touching legacy of RPM 56 comes from , a legendary Les Mills instructor and former New Zealand competitive cyclist. Sarah, who is also the wife of RPM Program Director Glen Ostergaard, presented on RPM 56 while pregnant with her first child. In an interview celebrating RPM's 100th release, Sarah reflected:
If you are a collector of classic RPM tracks, a coach looking for a "back to basics" heavy hitter, or a rider who wants to know why this release is still discussed in forums today, this deep dive is for you.
⚠️ Les Mills retired RPM 56 from live classes years ago, but it’s still used by some instructors for throwback/release-focused rides.