rpm 612

© Les Mills International Ltd 2015RPM™ 66

CONTENTSBODYATTACK™ Sports ConditioningBODYBALANCE™ / BODYFLOW® – The Science of New YogaThe Art of ConnectionFighting ObesityRPM™ 66 Heart Rate ProfileRPM™ Position GlossaryTRACK TYPE SONG TITLE ARTIST

1 PACK RIDE

Angel In Blue Jeans 2014 Columbia Records, a division of Sony Music Entertainment. Under

license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Monahan, Lind, Bjørklund

Train 3:18

Angel In Blue Jeans 2014 Columbia Records, a division of Sony Music Entertainment. Under

license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Monahan, Lind, Bjørklund

Train 2:27

2 PACE

Ugly Heart 2014 Kemosabe Records. Under license from Sony Music Commercial Music

Group, a division of Sony Music Entertainment. Written by: Baharloo, Dean, Gottwald, Monds, Walter

G.R.L 3:12

Ugly Heart 2014 Kemosabe Records. Under license from Sony Music Commercial Music

Group, a division of Sony Music Entertainment. Written by: Baharloo, Dean, Gottwald, Monds, Walter

G.R.L 2:11

3 HILLSKeep On Pushing 2K13 (RainDropz! Extended Mix)

2014 LNG Music. Written by: Kroll, Uwaje, Reith, Freeman

RainDropz! feat. Bass Bumpers

5:36

4 MIXED TERRAIN

Run, Run 2014 Redmore Books Limited under exclusive license to Warner Music New

Zealand Limited. Produced Under License From Warner Music New Zealand Limited. Written by: Redmore

Jeremy Redmore 4:30

Run, Run 2014 Redmore Books Limited under exclusive license to Warner Music New

Zealand Limited. Produced Under License From Warner Music New Zealand Limited. Written by: Redmore

Jeremy Redmore 1:41

5 INTERVALS1000HPCourtesy of the Universal Music Group. Written by: Erna, Rombola, Merrill

Godsmack 3:45

1000HPCourtesy of the Universal Music Group. Written by: Erna, Rombola, Merrill

Godsmack 3:15

6 SPEED WORK

Raging Bull (Extended Mix) 2014 Kontor Records GmbH, under exclusive license to Central Station

Records. www.centralstation.com.au Written by: Boss & Swan, Tanneberger

ATB & Boss and Swan 6:45

7 MOUNTAIN CLIMB

Ping Pong (Kryder & Tom Staar Remix) 2014 405 Recordings under exclusive License from Armada Music.

Written by: Van Buuren, De Goeij

Armin Van Buuren 6:31

8 RIDE HOME/STRETCH

We Are DoneCourtesy of the Universal Music Group. Written by: Dodd, B. Combs, J. Combs

The Madden Brothers 3:34

OUTRO Best Day Of My LifeCourtesy of the Universal Music Group. Written by: Goodman, Accetta, Barnett, Shelley, Sanchez, Rublin

American Authors 3:13

BONUS3 HILLS Classical Gas (Extended)

2014 LNG Music. Written by: Williams

Nick Skitz & Technoposse 6:21

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.

The Fine Print Les Mills' instructor resources (CDs, DVDs 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.

KEYB up build up PACE

Br bridge (non-chorus) rpm revolutions per minuteBR Base Resistance 1/2 SLOW / riding on the half beat

C chorus 3/4 MEDIUM / riding on the 3/4 beat CS Cycle SET position 3/4+ BUILDING / Riding just under the beat

1/1 ON THE BEATcts musical counts 1/4 riding on the 1/4 beatHR heart rate 1/2 – 3/4 building pace just over 1/2 pace

Instr instrumental 1/1+ a little faster than rpmIntro introduction PUSHmins minutes A Attack Resistance – initial resistance used for Track 5Outro last few bars of music B Base Resistance

PC pre-chorus C Climbing Resistance – initial resistance used for climbingQC quiet chorus R Racing Resistance – resistance used for sprintingRef refrain (recurring phrase

or number of song lines) R add more than Racing Resistance

R reduce to Racing ResistanceSynth synthesizer maintain resistance

Tempo normal pace of the music increase resistanceV verse decrease resistance

PHYSICAL INTENSITYPI Physical Intensity

Green for EASYYellow for MODERATE

Orange for HARD

RPM™ 66 EXPRESS FORMAT30 MINUTESTrack 1 Pack RideTrack 3 HillsTrack 4 Mixed TerrainTrack 5 IntervalsTrack 8 Ride Home/StretchTOTAL TIME 28:06

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

CREDITSProgram Director – Glen OstergaardHead of Training RPM™ – Sarah OstergaardChoreography & Music – Glen OstergaardGroup Fitness Director – Dr Jackie MillsCreative Director – Diana Archer MillsTechnical Consultant – Bryce HastingsProgram Planner – Carrie Dean

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.


1 PACK RIDE 1/1=118rpm

TRACK FOCUSConnect to all of your participants by being engaging and encouraging.

PROFILE4x easy roll-outs to lift the heart rate and prepare the muscles for the workout ahead.

BLOCK MUSIC POSITION PACE PUSH PI

1

0:01 Intro _ Ooohhhh 2x8 Seated RecoveryShake arms, Shoulder Roll

1/2

E

0:11 V1 _ And though 4x8 Ride Easy 1/2 B

0:24 PC _ Like a river 4x8 Ride Easy 3/4

0:40 C Whoa oh 3½x8 Ride Easy 3/4+

20:55 V2 _ Late that night 4x8 Ride Easy 3/4

1:11 PC _ Like a sunrise 4x8 Ride Easy 3/4

1:27 C Whoa oh 8x8 Racing 1/1 R

32:02 V3 _ I woke up 4x8 Ride Easy 1/2

2:18 PC _ Like a highway 4x8 Ride Easy 3/4

2:33 C Whoa oh 8½x8 Racing 1/1

43:09 Br 1x8 Transition 1/1–3/4

3:14 V4 _ Late that night 4x8 Ride Easy 3/4

3:33 PC _ Like a sunrise 4x8 Ride Easy 3/4

3:49 C Whoa oh 8x8 Racing 1/1 R

5

4:24 V5 _ I woke up 4x8 Ride Easy 1/2

4:40 PC _ Like a highway 4x8 Ride Easy 3/4

4:56 C Whoa oh 8x8 Racing 1/1

5:28 Outro 2x8 Ride Easy 1/1–1/2

to B

1

CONNECTIONThe low intensity allows you to establish connection with your participants. Remember: it's not just about connecting to the front row; try to make eye contact with everyone in the room.

BLOCK OBJECTIVES1 POSITION / PUSHSETUPCoach the basics in this block: Set up cycling positions, pace and resistance.

• Base Resistance – little leg tension, slow pace • Ride Easy – hands are shoulder-width apart • Elbows are soft, chest is lifted • Little brace through the belly

2 PACE / PUSHSETUPExplain how Racing Resistance should feel and coach your class to find the beat.

• Turn to find Racing Resistance, feel the muscles start to work

• On the beat, 1, 2, 1, 2, 1, 2

Angel In Blue Jeans > 5:45 mins

RPM™ FACTThe Warmup prepares us both mentally and physically for the workout. It lifts the heart rate, warms up the muscles and directs our focus to the challenge ahead.

3 PACE / PUSHLAYER 2In this block we hold the load and slow the legs down. Use this opportunity to refer to the importance and purpose of the Warmup.

• Almost like taking a rest, allowing the legs to free up before we go again

• Racing on the beat, this will warm the body faster

• Relax the arms, lift the chest. All the focus is through the legs

4 CONNECTIONBack off and roll the legs to a medium pace. Check in with your class – are they OK? Ensure you are connecting with everyone in the room.

5 PHYSICAL INTENSITYLast block before the real work begins. Coach a slight lift in intensity and refer to how the body should be feeling.

• Bring a little bit of intensity into the workout. Start to feel your heart rate rise, body is warmer now


2 PACE 1/1=129rpm

TRACK FOCUSClearly coach resistance and pace to get the most out of this pace interval track.

PROFILE4x sprints and 2x easy climbs.


1

0:00 Intro (Guitar) 4x8 Seated RecoveryShake arms, Shoulder Roll

1/2

E0:14 V1 Maybe I’m just 4x8 Ride Easy 1/2 R

0:30 PC _ And I wonder 4x8 Ride Easy 3/4

0:44 C _ OK your 4½x8 Racing (Forward) 1/1M

1:01 Br Heart 2x8 Racing 1/1–3/4

21:09 V2 Maybe you’ll 4x8 Ride Easy 1/2 E

1:23 PC _ And I wonder 4x8 Ride Easy 3/4 M

1:38 C _ OK your 4½x8 Racing (Forward) 1/1 H

31:54 Br Heart 2x8 Ride Easy 1/2 C

M2:03 Rep _ OK your 4x8 Standing Climb 1/2

2:18 With _ an uh 4½x8 Standing Climb 1/2

2:34 C _ OK your 9x8 Racing (Forward) 1/1 to R H

43:08 Br Heart 2½x8 Transition 1/1–1/2

E3:16 V3 Maybe you’ll 4x8 Ride Easy 1/2

3:32 PC _ And I wonder 4x8 Ride Easy 3/4 M

3:47 C _ OK your 4½x8 Racing (Forward) 1/1 H

5

4:03 Br Heart 2x8 Ride Easy 1/2 C

M4:11 Rep _ OK your 4x8 Standing Climb 1/2

4:26 With _ an uh 4½x8 Standing Climb 1/2

4:43 C _ OK your 9x8 Racing (Forward) 1/1 to R H

to B

2BLOCK OBJECTIVES1 PUSH / PACESETUPSet up Racing Resistance and explain how this should feel. Cue your class through the speed changes, building up to the sprint. Keep it simple; you just need to coach the basics.

• Ride easy, slow pace • Turn the dial up to find Racing Resistance; with enough load to connect those muscles to the work, but you’ve got to be able to accelerate

• First sprint, it’s all about getting a feel for the work

2 PACELAYER 2HOLD load, and coach recovery through a SLOW pace. Coach your class HOW to sprint. Use Speed Coaching Cues to help them achieve a fast cadence.

• Hold load, slow pace. If you’ve got correct load, your legs should slow down straight away

• If your legs are still going 100 miles an hour, you probably need more load, right?

• Round 2 – I’m going to teach you how you can ride better

• Where we learn how to ride with better technique, where we turn the legs faster, where we start to lift intensity

• Hips are forward in the saddle; we dip the toes, creating small fast circles with the feet

3 PUSH / PHYSICAL INTENSITYSETUP This is our first climb, so set up correct load and position.

• Easy climbing load, enough to take you out of the saddle

• Let’s learn the basics, light grip, elbows in, chest up

• Once you’ve got that, you're ready for a steeper climb

• Turn it up – now we use our body weight, shift it side to side

• Round 3 – we are going to challenge you; this one is a longer sprint

CHALLENGEChallenge your class to go as fast as they can in this longer, 35-second sprint. Use cues that will help them to increase speed.

• Don’t drop off your wheel now! • Remember; slide forward, toes down • How fast can you go with control? • Stay with me!

Ugly Heart > 5:23 mins

4 PHYSICAL INTENSITYLAYER 2Fatigue will be setting in so let your class know that this block has a short sprint; they need to maintain the intensity. Give them a time reference to help them stay focused. Remember, 4x8 = 15 seconds.

• Recover, two more blocks to go! • Round 4 – it’s a short one; we know what to expect

• But, this time, I’m going to expect more from you!

5 PERFORMANCELAYER 2 Set up Climbing Resistance and technique again, then choose cues that will improve their execution of the move.

• We’ve learned the basics; now let's learn how to climb better

• You want to pull up on the bars as you drive down through the pedals

• More muscle, more feel, turn the dial up • One more sprint to go – this is going to lead you to the base of the climb

INSPIREMotivate and inspire your class through this challenging 35-second push to the finish line.

• You’ve got 35 seconds, let’s do this together • You're doing well; take it to the finish line!


3 HILLS 1/1=73rpm

TRACK FOCUSCoach your class to work progressively harder in each of the three strength intervals.

PROFILEEstablish Climbing Resistance; then 3 identical 75 second blocks of strength intervals.


10:00 Intro 4x8 Ride Easy 1/1 B

E

0:13 Instr (Heavy) 4x8 Ride Easy 1/1

0:26 (Windup) 4x8 Ride Easy 1/1 C

2

0:40 V1 Pushing 5x8 Standing Recovery 1/2

0:56 Don’t despair 4x8 Standing Recovery 3/4

1:09 C Just keep on 4x8 Standing Climb 1/1M

1:23 Rep Just keep on 4x8 Standing Climb 1/1

1:36 Br (Low) 1x8 Transition 1/1

H1:39 Instr (Synth) 4x8 Power Climb 1/1

1:53 (Heavy) 4x8 Standing Climb 1/1

2:07 Pushing 4x8 Standing Attack 1/1

3

2:20 V2 Time to ease 8x8 Ride Easy 1/1 E2:33 The switch 4x8 Ride Easy 1/1

2:46 C Just keep on 4x8 Standing Climb 1/1 CM

3:00 Rep Just keep on 4x8 Standing Climb 1/1

3:13 Br (Low) 1x8 Transition 1/1

H3:16 Instr (Synth) 4x8 Power Climb 1/1

3:30 (Heavy) 4x8 Standing Climb 1/1

3:43 Pushing 4x8 Standing Attack 1/1

43:56 V3 Time to ease 33x8 Repeat BLOCK 3

to B

3BLOCK OBJECTIVES

Keep On Pushing 2K13> 5:36 mins

1 PUSHSETUPSet up initial climbing resistance, explaining how this should feel in the muscles.

• Big turn, heavy gear • Let’s find the base of this big climb before we stand

2 POSITION / PUSHSETUPFirst block of intensity; coach your class into the climb using the basics, clearly cueing position and resistance.

• Heavy Climbing Resistance • Grip the bars, lift the chest • Butt touching the saddle • Maintain load, Power Climb, sit • Let’s get those big engines revved up! • Running about 80% here • Starting to breathe a little heavier now

3 POSITION / PUSHLAYER 2Explain how your class can improve their climbing technique. Emphasize the short recovery so they can make the most of it! This block is identical to the last one, but now challenge your class to work harder.

• Back off, rest. Lighten it up, let the muscles go as the rest is short

• We are going to go 90% on this next one! • Are you feeling this? • Power Climb – butt back in the saddle, focus on pedaling with big circles

• Standing Climb – as it starts to get harder, pull up on the bars and push down through the pedals

4 PERFORMANCEINSPIRELast block: motivate and drive your class to finish this progressive strength track.

• Rest – this is how we maximize results in this program, through recovery!

• Last block, where we work to the max • Keep on pushing! Take it higher! • Last 30 seconds, everything you’ve got! • Right to the top


4 MIXED TERRAIN 1/1=144rpm

TRACK FOCUSUse your voice to create contrast between the phases of work and recovery.

PROFILE4x sprints and 4x climbs. As the track progresses the sprint duration increases from 15 to 60 seconds.


1

0:00 Intro 4x8 Seated RecoveryShake arms, Shoulder Roll

1/2 B

E0:13 V1 _ I’ve gotta 8x8 Ride Easy 3/4

0:39 PC Hand 2x8 Ride Easy 1/2 C

0:46 C _ Run, run 8x8 Standing Climb 1/2 M

1:13 Instr (Piano) 4x8 Racing (Forward) 1/1 to R H

21:26 V2 She was a 8x8 Ride Easy 3/4

E1:53 PC Money 2x8 Ride Easy 1/2 C

1:59 C _ Run, run 8x8 Standing Climb 1/2 M

2:26 Instr (Piano) 8x8 Racing (Forward) 1/2 to R H

3

2:53V3 _ I’ve got a 4x8 Seated Recovery

Shake arms, Shoulder Roll1/2 E

3:06 QC _ Run, run 4x8 Standing Climb (Left leg lead) 1/8 CM

3:19 _ Run, run 4x8 Standing Climb 1/2

3:33 C _ Run, run 8x8 Racing (Forward) 1/1 to RH

3:59 Instr (Piano) 8x8 Aero-Racing (Forward) 1/1

4

4:26 V4 _ I’ve got a 5x8 Seated RecoveryShake arms, Shoulder Roll

1/2 E

4:43 QC _ Run, run 4x8 Standing Climb (Right leg lead) 1/8 CM

4:56 _ Run, run 4x8 Standing Climb 1/2

5:09 C _ Run, run 8x8 Racing (Forward) 1/1 to RH

5:36 Instr (Piano) 8x8 Aero-Racing (Forward) 1/1

to B

4BLOCK OBJECTIVES

Run, Run > 6:11 mins

1 PUSH / PACESETUPReset your class and coach recovery. Set up easy Climbing Resistance before we hit the short 15-second sprint.

• Light load, medium pace, recover • Couple of big turns, just enough load to lift your backside off the seat

• Treat it as a recovery climb, not too much load, just enough to balance on

• Reduce to Racing load and sprint

4 PERFORMANCEINSPIREMotivate and inspire your class to finish this last block; they will need your support here to help get them through.

• This time, right leg leads… right slow, left slow…

• You guys are coming with us, one minute to the end

• Last 30 seconds, take it home! • Stay as long as you can – it doesn’t matter if you start to slow down, just last the distance, that’s what counts!2 PUSH / PACE

LAYER 2Explain how the class can improve their execution and increase the intensity, both in the climb and the sprint.

• The next time through our working phase, the sprint is doubled

• One gear to slow, one gear to stand • Use your body weight, side to side • Sit, reduce to Racing Resistance, sprint! • Now we’re in the kick zone • Help your legs move faster by shifting forward in the saddle, by dipping the toes to create small fast circles

3 INTENSITYCHALLENGEThis block will challenge your class, as the sprint is 60 seconds. Be sure to help everyone feel as though they are achieving something, even if they are starting to slow down. Use your voice to create drama: build through the 1/8–1/2 climb and then hammer it on the sprint.

• We’re going to stand now, we’re going to go slowly

• Left leg forward, slow, right slow, left slow… • Little faster • One minute sprint – this one’s going to challenge you

• Stay on pace if you can • If you're starting to struggle with pace, go as fast as you can to the end. Remember it’s about the intention as well as the doing; the intention is what drives the training


5 INTERVALS 1/1=85rpm

TRACK FOCUSTap into the pure energy of this song. Play with the lyrics and drive your class by hitting each interval hard to improve explosive power and cardio fitness.

PROFILE6x explosive efforts, varying in duration to create a challenge.


1

0:00 Intro (Car revving) 3x8 Seated RecoveryShake arms, Shoulder Roll

1/2 B

E0:10 Instr (Guitar) 8x8 Ride Easy 1/1 R

0:31 V1 Rewind back 4x8 Ride Easy 1/1

0:41 Listening 4x8 Ride Easy 1/1

0:51 PC Took the 2x8 Ride Easy 1/1 A

0:57 C Turn that 2x8 Standing Attack 1/1M

1:02 Make that 2x8 Racing 1/1

1:07 Play it through 2x8 Standing Attack 1/1

H1:12 Take it to 2x8 Racing 1/11:18 Instr (Guitar) 4x8 Racing 1/1

2

1:28 V2 Lights now 8x8 Ride Easy 1/1E

1:49 PC Take the 2x8 Ride Easy 1/1 A



2:05 Play it through 2x8 Standing Attack 1/1H

2:10 Take it to 2x8 Racing 1/1

3

2:16 Instr (Low) 10x8 Seated RecoveryShake arms, Shoulder Roll

1/2 E

2:42 (Guitar) 6x8 Ride Easy 1/1 A




H


3:18 Turn that 2x8 Standing Attack 1/1 opt


3:28 Play it through 2x8 Standing Attack 1/1 opt3:33 Take it to 3x8 Racing 1/1

4

3:42 Br 1½x8 Ride Easy 1/1

E3:45 V3 Rewind back 8x8 Seated Recovery

Shake arms, Shoulder Roll1/2

4:06 PC Took the 2x8 Ride Easy 1/1 A



4:22 Play it through 2x8 Standing Attack 1/1H4:27 Take it to 2x8 Racing 1/1

4:33 Instr (Guitar) 4x8 Racing 1/1

5BLOCK OBJECTIVES1 POSITION / PUSH / PACESETUPCoach your class to find HEAVY resistance. Coach the basics, simply using the 3 P’s: POSITION, PUSH, PACE. Use short, sharp cues to coach the fast changes, and match these to the energy and feel of the song.

• Find Racing Resistance • Put some pressure in the pistons • Something to call the legs to attention • Next one will make you jump • Standing Attack, Racing • You and me… 10 seconds – punch it!

4 PHYSICAL INTENSITYCHALLENGE Let participants know that they are halfway and that their challenge is to try and maintain or even increase the intensity from the first half of the track.

• Halfway, maintain or work harder in the second half of this track!

• Where have you been, where are you going to go?

• Work hard, stay in the work

1000HP > 7:00 mins

2 POSITIONLAYER 2Coach recovery first, then explain that this shorter block of work means a lift in intensity. Help your class work harder by helping them to improve their technique.

• A little shorter, a little more intense • Load back in • Big gear, strong in the saddle • Standing Attack; drive your knees forward • Racing; sit back in the seat

3 PHYSICAL INTENSITYCHALLENGEEnable your participants to find recovery by connecting to the music; allow them to let themselves go in the moment. Explain that it is a longer block of work and they should listen for the options to optimize their effort. Use the music (Guitar) to revive the intensity in the lead up to the attacks.

• Rest, let the engine idle • Listen for your options • Get on this guitar, come with me • Is it bigger? Make it bigger! • Your option to turn it up or leave it • Come on, go after it! • Longer than you think, stay on

5 PHYSICAL INTENSITYCHALLENGE Challenge the class to use the shorter, second-to-last effort to increase the intensity towards the end of the track.

• Short and intense • Come on, challenge yourself

6 PERFORMANCEINSPIRE Use the last recovery to 'chill' and then motivate your participants to focus on what is going to drive them to the end of the track. Remind them they can use the options for a strong finish.

• Look around you – what’s inside you, what’s going to drive you?

• Nothing comes easy guys – you’ve gotta work for it!

• Finish with a flurry! • Through the finish line, not to the finish line



5

4:43 V4 Lights now 8x8 Ride Easy 1/1E

5:04 PC Take the 2x8 Ride Easy 1/1 A



5:19 Play it through 2x8 Standing Attack 1/1H


6

5:30 Instr (Low) 10x8 Seated RecoveryShake arms, Shoulder Roll

1/2

E5:56 (Guitar) 6x8 Ride Easy 1/1 A




H


6:33 Turn that 2x8 Standing Attack 1/1 opt


6:44 Play it through 2x8 Standing Attack 1/1 opt


to B

5 INTERVALS Continued 1/1=85rpm 51000HP > 7:00 mins


6 SPEED WORK 1/1=132rpm

TRACK FOCUSComplement the enveloping feel of this song by not overpowering it with your vocals. Be a little softer while still driving in the work phases.

PROFILE1x easy climb at the start to prepare the muscles; 3x sprints which get progressively longer.


10:00 Intro 4x8 Seated Recovery

Shake arms, Shoulder Roll1/2

E0:14 Instr (Beat) 12x8 Ride Easy 3/4 B

2

0:58 Br (Low) 2x8 Ride Easy 1/2 C

1:05 V1 I've been 4x8 Standing Climb 1/2

M1:19 Got the 4x8 Standing Climb 1/2

1:34 QC Lover than a 8x8 Power Climb 1/2

2:03 (Synth) 8x8 Racing (Forward) 1/1 to R H

3

2:32 V2 (Low) 8x8 Ride Easy 3/4

E3:02 QC Lover than a 8x8 Seated Recovery

Shake arms, Shoulder RollOverhead Arm Stretch

1/2

3:30 Instr (B up) 4x8 Ride Easy 3/4 M

3:45 (Synth) 12x8 Racing (Forward) 1/1 R H

4

4:28 V3 (Low) 8x8 Ride Easy 3/4E4:58 QC Lover than a 8x8 Seated Recovery

Shake arms, Shoulder RollOverhead Arm Stretch

1/2

5:27 Instr (B up) 4x8 Ride Easy 3/4 M

5:41 (Synth) 12x8 Racing (Forward) 1/1 RH

6:25 (Low) 4x8 Aero-Racing (Forward) 1/1

to B

6BLOCK OBJECTIVES1 PHYSICAL INTENSITY SETUPNearly a minute to recover; coach an easy pace and light resistance.

• Medium leg speed – not slow, not fast – right in the middle

• Light resistance

3 PACELAYER 2 Focus on recovery first: 30 seconds to flush, then 30 to stretch. Coach Racing Resistance in the 4x8 build up to the sprint. Educate your class to improve their sprint execution.

• Take as much recovery as you need • Second sprint, a little bit longer • Feel the windup, slingshot to find the beat • Fast, small circles • When you ride fast, don’t think right, left – think FAST!

Raging Bull > 6:45 mins

2 PUSH / PACESETUP Find an easy Climbing Resistance and treat the start as an active recovery. Coach the muscle feel in the Power Climb, then switch the focus to sprinting. Use the final 30 seconds to explain how the class can increase speed.

• Add an easy Climbing Resistance, enough to bring you out of the saddle

• The next gear brings the muscles to attention • Hold resistance, Power Climb. Riding heavy now, helps us ride faster later on

• What we are going to do is reduce to Racing Resistance and sprint for 30 seconds

• Tip the toes, shift the hips forwards in the saddle

• Brace your belly to keep your hips still

4 PERFORMANCEMOTIVATE AND INSPIRE Recover. Allow the music to be heard by coaching the absolute minimum in the stretch phase, matching the energy of the music. When the final beat drops, inspire your class to reach the finish. Use intensity in your voice to get them across the line.

• Are there any lovers of RPM™ out there? • One minute of pure speed training • Focus on yourself, focus on the speed • One more challenge, take the raging bull by the horns, inside Aero-Racing


7 MOUNTAIN CLIMB 1/1=64rpm

TRACK FOCUSCreate energy and excitement by using the highs and lows of this track.

PROFILE3x strength efforts, each of varying length.


1


1/2 B

E0:14 Instr (Cymbals) 4x8 Ride Easy 1/1 R

0:29 (Distort B up) 4x8 Ride Easy 1/1

0:45 (Windup) 4x8 Ride Easy 1/1

0:59 (Heavy bass) 4x8 Standing Climb 1/1 CM

1:14 (Rhythm) 4x8 Power Climb 1/1

1:29 (Solo drum) 4x8 Standing Climb 1/1

H1:45 (Low) 4x8 Power Climb 1/1

2:00 (Rhythm) 4x8 Standing Climb 1/1

2:14 (B up) 4x8 Standing Attack 1/1

2

2:30 (Low) 4x8 Standing Recovery 1/4E

2:45 (Ping Pong) 4x8 Ride Easy 1/2–3/4

3:00 (B up) 4x8 Power Climb 1/1 CM

3:15 (Windup) 4x8 Power Climb 1/1+


H3:44 (Solo drum) 4x8 Standing Climb 1/1


3

4:15 (Low) 4x8 Standing Recovery 1/4E

4:23 (Ping Pong) 4x8 Ride Easy 1/2-3/4

4:45 (B up) 4x8 Power Climb 1/1 CM

4:59 (Windup) 4x8 Power Climb 1/1+


H5:30 (Solo drum) 4x8 Standing Climb 1/1


6:00 Outro 8x8 Power Climb 1/1

to B

7BLOCK OBJECTIVES1 POSITION / PUSHSETUP You have almost a minute to set up heavy resistance before you stand. Coach to the muscle feel of each gear change, then remind your class of how to climb – both seated in the saddle and standing.

• Early Climbing Resistance, putting pressure in the legs

• Add more, starting to feel some push back in the pedal

• Standing Climb: body weight from side to side • Power Climb: strong grip, isolate the work in the legs

• Standing Climb: pull up on the bars, feel your upper body

• Standing Attack: lean in – front body focus, quads

Ping Pong > 6:31 mins

2 PUSHLAYER 2 Challenge your class to work harder in this block. Build intensity in the Power Climb before the 45–second standing effort hits.

• Power Climb – strong grip, brace your core • We are going to ask you for something else, something more

• 5% faster, a power acceleration to lift the heart rate

• Add a gear to slow the legs • Use your body weight, side to side • This is where you improve your strength • Lean in, attack: more quads, more arms, more chest

3 PHYSICAL INTENSITYCHALLENGE AND INSPIREMotivate your class to work as hard as they can in this final block.

• This is the last one, this is the biggest one! • It’s your workout – make the most of it! • Don’t think, just feel; feel the beat, feel the load! • We are climbing Mount Ventoux, 6500 feet high, so dial up!

• Now we’re gonna need your commitment – stay with us!

• 30 seconds to the finish line

PERFORMANCEHighlight the cool sounds in this track. When the music drops in the Standing Recovery, use silence – let the moment do the talking for you. Use the build up of the Power Climb in the second and third blocks to create excitement, then hit it big in the Standing Climb. Using moments like this to create fitness magic will make this track truly 'go off!'


8 RIDE HOME/STRETCH 1/1=120rpm

TRACK FOCUSAcknowledge your participants' efforts as you lead them to the close of the workout.

PROFILEOne block to flush the legs out, then an upper and lower body stretch.

MUSIC POSITION PACE PUSH PI

1


1/2 B

E

0:08 Instr (Whistle) 4x8 Ride Easy 3/4

0:24 V1 I, want you 8x8 Ride Easy 3/4

0:56 PC Done done 3x8 Ride Easy 3/4

1:07 C Done done 5x8 Racing 1/1

2

1:26 Br 2x8 Ride Easy 3/41:35 V2 You, first 4x8 Seated Recovery

Shake arms, Shoulder RollChest Stretch

1/2

1:51 Why, does it 2x8 Seated RecoveryOverhead Arm Stretch

1/2

1:59 Chains 2x8 Seated RecoveryOverhead Arm Stretch L, R

1/2

3

2:07 PC Done done 3x8 Transition off bikeShake legs

2:18 C Done with 2x8 Standing Quadricep Stretch L

2:27 No we won't 2x8 Standing Gluteal Stretch L

2:34 Sound when 4x8 Standing Hamstring Stretch L

2:50 Or without 2x8 Standing Quadricep Stretch R

2:58 Rep Done 2x8 Standing Gluteal Stretch R

3:06 Done 3x8 Standing Hamstring Stretch R

3:19 Outro 2x8 Bike-supported Upper Back Release

3:26 (Whistle) 2x8 Bike-supported Lower Back Release

8BLOCK OBJECTIVES1 PHYSICAL INTENSITYSETUPExplain the purpose of this block: to flush out the legs, using light resistance and an easy pace.

• We should be feeling very satisfied with our work effort today

• This track is about flushing out the legs, allowing the heart rate to drop

• Light resistance and an easy pace

2 CONNECTIONLead your class through the upper body stretches. Use this opportunity to look around the room and really connect with your class. Don’t say too much, allow the coolness of the music to come out and connect to the lyrics.

3 POSITIONLead your class through the lower body stretches.

• Quads: knee in, hip forwards, lift the chest • Glutes: slide the leg up the thigh, sit back into the stretch

• Hamstring: step forward, hips back, toes down

We Are Done > 3:34 mins


3 BONUS HILLS 1/1=73rpm


10:00 Intro 4x8 Ride Easy 1/1 B E

0:12 Instr Take me 4x8 Ride Easy 1/1M

0:26 (Windup) 4x8 Ride Easy 1/1 C

2

0:40 Br 1x8 Transition 1/1–1/2E

0:43 (Guitar) 4x8 Standing Recovery 1/2

0:56 (Synth) 4x8 Standing Climb 1/1M

1:09 (High synth) 4x8 Standing Climb 1/1

1:22 (Low) 4x8 Power Climb 1/1H

1:36 (Energy) 8x8 Standing Climb 1/1

3

2:03 Ref Take me 8x8 Ride Easy 1/1 E

2:29 Instr (Synth) 4x8 Standing Climb 1/1 CM


2:56 (Low) 4x8 Power Climb 1/1

H3:09 (Energy) 8x8 Standing Climb 1/1

3:36 (Beat drop) 4x8 Standing Attack 1/1

4

3:50 Ref Take me 8x8 Ride Easy 1/1 E

4:16 Instr (Synth) 4x8 Standing Climb 1/1 CM


4:42 (Low) 4x8 Power Climb 1/1

H

4:55 (Energy) 8x8 Standing Climb 1/1

5:22 (Beat drop) 4x8 Standing Attack 1/1

5:36 Take me 8x8 Power Climb 1/1

6:03 Outro Take me 4x8 Standing Attack 1/1

to B

3Classical Gas > 6:21 mins

TRACK FOCUS Coach your class to build intensity as they work their way through this progressive strength climb.

PROFILEStrength intervals, each getting longer and harder. 1x 75 seconds, 1x 90 seconds and the last over 2 minutes!

rpm 612

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