RPM™ is an indoor cycling class, set to the rhythm of motivating music. It burns a lot of calories and gets you fit. Based on the sport of cycle racing, RPM™ uses a series of simulated climbs and sprints to create a workout where you control the intensity - it’s literally easier than riding a bike.

Instructors will show you the all the basic cycling moves like standing up, sitting down, changing hand positions, speeding up and slowing down. You control your own resistance levels and sprint speed, so you can build your training level up over time. An RPM™ class will leave you with a sense of accomplishment and feeling euphoric, ready to come back for more. WHAT WILL RPM™ DO FOR ME? • Increase your cardiovascular fitness, burn fat and tone and shape your legs, hips and butt • Gain leg strength and muscular endurance – without building bulk • Burn up to 800 calories in one hour. In a normal 45-minute class structure, you can potentially burn 600 calories • Release endorphins giving you that natural high – and leaving you feeling fantastic DESCRIBE A TYPICAL CLASS Your RPM™ instructor will lead your ride through nine music tracks, using various riding positions and speeds to suit the terrain.

WARMUP Warm up the legs and increase the blood supply to the working muscles. PACE The intensity increases as you work through intervals of speed to prepare for the demands of the class ahead. HILLS Designed to increase leg strength and endurance, you perform a series of climbs with increasing intensity. MIXED TERRAIN After some initial active recovery, we ride a series of fast fl ats and short climbs. INTERVALS You burn lots of calories in this track! It’s a race simulation with a series of attacks which will peak your heart rate. The main objective is to work and recover through interval training.

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SPEED WORK After some initial active recovery, you develop fast leg speed through high-speed intervals. MOUNTAIN CLIMB As in Track 3, the focus is on strength and endurance in a series of climbs that build in intensity. This is the last working track. RIDE HOME Finish the journey and recover by lowering the heart rate and fl ushing the working muscles.

STRETCH A final stretch to complete the workout and assist recovery. HOW OFTEN SHOULD I DO RPM™? If you do RPM™ two to three times a week you will feel fi tter, stronger and leaner.

HOW FIT DO I NEED TO BE? Intervideo Windvd 5 Free Download more. Controlling the intensity of the workout means riders of all abilities can ride together – from the relative newcomer to the elite athlete.

As you ride more frequently, you’ll become fitter. WHAT DO I NEED TO BRING TO CLASS? Bring a water bottle and a towel. Wear comfortable clothes. Cycling shorts and cycling shoes are recommended, but not essential.