/ GET FIT TOGETHER RESEARCH

56
FEATURES: / RPM™ BIKE SETUP
RELEASE

PRESENTERS FROM NEW ZEALAND, AUSTRALIA AND GERMANY

OUR DECLARATION
OF INTENT
The Les Mills global family is made up of
14,000 fitness clubs, 90,000 instructors and
millions of participants from 80 countries
As a company that leads group fitness
experiences for millions of people every
day, we walk a fine line between delivering
around the globe. cutting-edge, innovative products and
SEPARATED BY GEOGRAPHY, RELIGION, ensuring that accepted norms are upheld
RACE, COLOR AND CREED, WE ARE UNITED and respected.
IN OUR LOVE OF MOVEMENT, MUSIC AND Choosing, licensing and matching
THE PURSUIT OF HEALTHY LIVING, BOTH choreography to the right music is a huge
FOR OURSELVES AND OUR PLANET. challenge! We screen the music we use
AT LES MILLS WE BELIEVE IN THE DIGNITY and try to avoid language and references
OF EACH INDIVIDUAL WITHIN OUR that may cause offense. If we can,
COMMUNITY AND STRIVE TO RESPECT THE sometimes there will be an alternative
RIGHTS AND FREEDOMS OF ALL. track (at the bottom of the track list) for
you to use instead.
In our choice of role models, music and
movements we understand that different WE EMBRACE OPEN COMMUNICATION WITH
people and societies have different OUR GLOBAL FAMILY SO DIFFERENCES
standards for dress, popular culture and OF OPINION CAN BE EXPRESSED, AND
dance. WE ALSO KNOW THAT WHAT COMPROMISES REACHED.
IS CONSIDERED APPROPRIATE IN ABOVE ALL, WE ARE PASSIONATE ABOUT
SOME CONTEXTS CAN BE SEEN AS DELIVERING LIFE-CHANGING FITNESS
INAPPROPRIATE IN OTHERS. EXPERIENCES, EVERY TIME, EVERYWHERE.

THE
ESSENCE

RPM™ – THE INDOOR CYCLING WORKOUT WHERE

YOU RIDE TO THE RHYTHM OF POWERFUL MUSIC
TO A CALORIE-BURNING ENDORPHIN HIGH.

BLAH BE LOUD AND HEARD – tell us what you think of this release. Visit lesmills.com/BLAH
 CONTENTS

GET FIT TOGETHER RESEARCH

RPM™ 56 – HEART RATE PROFILE
RPM™ POSITION GLOSSARY
TRACK TYPE SONG TITLE ARTIST DURATION

Drive By
2012 Sony Music Entertainment. Under license from Sony Music Commercial Music
p
Group, a division of Sony Music Entertainment.
Train 3:08

1
Written by: Monahan, Lind, Björklund
PACK RIDE
Drive By
2012 Sony Music Entertainment. Under license from Sony Music Commercial Music
p
Group, a division of Sony Music Entertainment.
Train 2:04
Written by: Monahan, Lind, Björklund

Breathing
2 PACE p 2012 Les Mills Music Licensing Ltd.
Written by: Franks, Luttrell, Desrouleaux, Christy, Bune
Reckless Ozzy 5:52

Laserlight (DRM vs. Dayz Remix)

3 HILLS p 2012 LNG Music.
Written by: Cornish, The Invisible Men, Guetta, Tuinfort, Riesterer
Electro Driverz 6:44

Charlie Brown
MIXED
4 TERRAIN
p 2011 EMI Records Ltd. Licensed courtesy of EMI Music Australia Pty Limited.
www.theinsoundfromwayout.com
Coldplay 4:46
Written by: Berryman, Buckland, Champion, Martin, Eno

Crush On You
5 INTERVALS p 2012 Les Mills Music Licensing Ltd.
Written by: Zigman, Knight
Cavern Buckle 6:50

Ya Mama “Push The Tempo” (Moguai Remix) Fatboy Slim

6 SPEED WORK p 2011 Skint Records.
Written by: Cook, Cutlass, Smith, Hiseman, Heckstall-Smith, Finley vs. Moguai
6:54

MOUNTAIN Apollo Road ATB With Dash

7 CLIMB
p 2007 Kontor Media. Licensed Courtesy of Central Station Records.
Written by: Tanneberger, Sutorius, Molijn, Kalberg Berlin
7:10

You Are The Best Thing

Ray
8
p 2008 Stone Dwarf LLC, under license to RCA Records, a division of Sony Music
RIDE HOME Entertainment. Under license from Sony Music Commercial Music Group, a division of
Sony Music Entertainment. LaMontagne
3:17
Written by: LaMontagne

93 Million Miles
9 STRETCH p 2012 Atlantic Recording Corp. Produced Under License From Atlantic Recording Corp.
Written by: Mraz, Daly, Natter
Jason Mraz 3:37

BONUS Everybody Talks

INTERVALS Stellar Cosmo 5:49
5
p 2012 Les Mills Music Licensing Ltd.
Written by: Allen

© Les Mills International Ltd 2012

KEY

MUSIC PACE
B up build up rpm revolutions per minute
Br bridge (non-chorus) 1/2 riding on the half beat
C chorus 3/4 riding on the three-quarter beat
cts musical counts 1/1 riding on the beat
Instr instrumental 1/2 – 3/4 building pace just over 1/2 pace
Intro introduction 3/4 – 1/1 riding just under the beat
mins minutes 1/1+ a little faster than rpm for power training
Outro last few bars of music
PC pre-chorus PUSH
QC quiet chorus B Base Resistance
Ref refrain (recurring phrase W Working Resistance for riding on the beat
or number of song lines)
W  Add more than Working Resistance
Synth synthesizer
W Reduce to Working Resistance
Tempo normal pace of the music
maintain resistance
V verse
 increase resistance
BR Base Resistance
 decrease resistance
CS Cycle SET

Profile: Terrain of the track

PHYSICAL INTENSITY
Track Focus: This is the PI Physical Intensity
overall focus of the track for Green for EASY
participants to achieve
Yellow for MODERATE
Block Objectives: The main
Orange for HARD
focus for each block of work

CREDITS RPM™ EXPRESS FORMAT

Program Director – Glen Ostergaard 30 MINUTES
Head of Training RPM™ – Sarah Ostergaard Track 1 Pack Ride
Choreography and Music – Glen & Sarah Ostergaard Track 3 Hills
Group Fitness Director – Dr Jackie Mills Track 4 Mixed Terrain
Creative Director – Diana Mills Track 5 Intervals
Program Coach – Pete Manual Track 8 Ride Home
Technical Consultant – Bryce Hastings
Program Planner – Michelle Farrier

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.
RPM™ 56

From L-R: Lee Smith, Glen Ostergaard and Carina Simm.

Hi guys and welcome to RPM™ 56! The standout track this round is Track 6 – musically
A big focus for this round is catering for both new and physically. Enjoy this one and make sure you
people and regulars in class. In order to make create a peak here to enhance participant experience.
your class enjoyable for newbies, remember your This is where the super-high intensity of the class is
bike setup at the very beginning and a solid class created; it starts in Track 5 and does not back off until
introduction before you start, and always provide the end of 7!
options – especially in Tracks 5, 6 and 7 of this round. And, as always, remember to have fun with your
But this doesn’t mean you need to stay light and fluffy team – enjoy!
all the way through – it is really important that you
continue to challenge regulars! Sarah, Lily and Glen

RPM™ Presenters
Glen Ostergaard (New Zealand) is Program Director for both RPM™ and
We dedicate this release to our
BODYPUMP™, based in Auckland, and began his group fitness career with
daughter Lily Rose Ostergaard,
BODYATTACK™.
born on April 30, 2012.
Carina Simm (Germany) is an RPM™, BODYBALANCE™, BODYCOMBAT™
and SH’BAM™ Trainer based in Germany. She also teaches BODYPUMP™
and BODYJAM™. This is her first time presenting on a Masterclass DVD.

Lee Smith (Australia) is an RPM™ Presenter and Trainer for Les Mills Asia
Pacific. He is also a partner in the Australian agency for Body Bike, the
official bike for RPM™, and last presented on RPM™ 55.

© 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.
GET FIT TOGETHER
RESEARCH
PUTTING LES MILLS™ GROUP We split the 30 weeks of training into
3 blocks.
FITNESS CLASSES TO THE TEST.
As these participants were not currently active, we
Dr Jinger Gottschall, a Professor of Kinesiology at The introduced the classes slowly in order to prevent injury
Pennsylvania State University in the United States, and enhance retention, for a 6-week familiarization
embarked on a 30-week exercise intervention using period. Because the first 6 weeks of any training
the LES MILLS™ Group Fitness programs because we schedule is crucial to success and endurance, we will
wanted to demonstrate that Les Mills’ diverse class wait to share the details of this protocol next time. The
formats promote heart health, improve muscle mass results will change the way you deal with new people
and enhance physical as well as mental balance with in your classes – so make sure you check out that
their quality instruction and safe technique. session in the next release.
Despite the shocking global statistics – 1.5 billion After that first 6 weeks of familiarization we were
adults are overweight, 500 million of them are obese into the full training protocol – we did this in two
– the World Health Organization understands that 12-week blocks.
many of the diseases caused by being overweight
cannot be cured by diet alone. In fact, respiratory As we wanted to match the guidelines promoted
fitness – the ability of the heart and lungs to work to- by health organizations, for the first block of 12
gether effectively – is the best way to reduce the risk weeks, the participants completed 2 strength –
of heart attack, which continues to be the number-one that’s 2 BODYPUMP™ classes, 1 flexibility –
killer in Western countries. That is why health organi- 1 BODYBALANCE™/BODYFLOW® class, and
zations around the world recommend 60 minutes of 3 cardiovascular classes, choosing between
cardio-respiratory activity 3 to 4 days a week, 8 to 10 BODYATTACK™, BODYCOMBAT™, RPM™ and
muscular strength exercises 2 days a week, and 60 BODYSTEP™.
minutes of flexibility exercises 1 day a week. In the second block of 12 weeks, they increased their
We followed these guidelines when we selected 25 cardiovascular classes from 3 to 4 a week and main-
healthy but non-active adults, between the ages of 25 tained their schedule of 2 BODYPUMP™ classes and
and 40, for our 30-week exercise intervention. 1 BODYBALANCE™/BODYFLOW®
class per week.
 At the beginning, middle and end of the study we So – let’s summarize the 3 key messages
measured participants’ physiological and musculo- from this research:
skeletal health, with a treadmill walk to test their aero-
bic fitness, blood tests to measure their cholesterol 1 
We know the Les Mills approach works – the
classes create significant physiological, mus-
levels, and a body composition iDXA scan to look at
culoskeletal and psychological changes in
their bone density as well as body fat. They also com-
people’s health.
pleted surveys after every LES MILLS™ class, as well
as at the end of every week, so we could assess their
2 Beginners can enjoy group fitness as their
psychological state – their interest, motivation and interest increased while their stress decreased
effort during the classes, together with their mood, throughout the 30 weeks.
energy and stress levels away from the classes.
3 A gradual introduction over a 6-week period
THE RESULTS WERE TRULY gets people hooked.

INCREDIBLE. With these results, you can promote your

LES MILLS™ classes with even more confidence,
The participants increased their heart and lung effi- knowing that they are scientifically proven as an effec-
ciency by 57%! Along with this, they gained 4 pounds tive and enjoyable way to meet recommended exer-
(1.8 kg) of muscle and lost 12.5 pounds cise guidelines and achieve maximum health.
(5.6 kg) of fat. At the same time, their total cholesterol
Please make sure you check out the session in the
decreased by 16%. Together, these results tell us that
next release to hear the full details on how to get
these individuals have avoided getting cardiovascular
beginners hooked into classes over the first 6 weeks –
disease by 3.6 years, just by doing 30 weeks of
you can then achieve the same results that we did in
classes.
this study in your home town.
And all this as a result of LES MILLS™ classes alone!
If you want to access the research go to
We did not ask them to change their diet in any way.
Lesmills.com/research

ONE OF THE REASONS

FOR THESE IMPRESSIVE
NUMBERS WAS THE HIGH
LEVEL OF COMPLIANCE.
The enjoyment levels the participants reported dur-
ing their 6-week familiarization protocol not only
continued but actually increased during the rest of the
study. They gained confidence inside and outside of
the class environment as they mastered the formats
and saw their own physical transformation. They also
reported fewer incidences of depression and anxiety
with each week of activity.

© Les Mills International Ltd 2012

 HEART
RPM™
56 RATE PROFILE
RPM™ IS AN INTERVAL-BASED TRAINING PROGRAM WHERE WE ALTERNATE
BETWEEN SHORT BURSTS OF INTENSE ACTIVITY AND ACTIVE RECOVERY.
Interval training utilizes two types of energy systems – aerobic and anaerobic. In RPM™ we mostly use
the aerobic system which allows us to ride for a long time. Sometimes we use the anaerobic system for
short bursts of activity – this is where you may feel the achy, burning sensation in your legs!

PHYSICAL INTENSITY CUES ?

Don’t forget to use your Physical Intensity cues They are…
using the three categories of cues to describe
how hard you want people to work. 1 Numbers relating to effort

2 Cues reflecting body feeling

3 Cues indicating breathing

RPM™ 56 HEART RATE PROFILE

 TRACK-BY-TRACK BREAKDOWN Eg.
TRACK 1 TRACK 6
This is an easy start, where we introduce the body to Over 2 minutes to recover and flush out the legs.
the workout, lifting the HR slowly in the 50 to 60% Then, we have 2 long sprint phases into the 80%
zone. Nothing too serious here, folks! zone: each over a minute long. To finish, we have a
30-second sprint where, again, we hit the HR in the
TRACK 2
80% zone. Time to push the tempo!
It’s game on! 5 spikes of HR – 3 in the sprints and 2
in the climbs. We are now working in the 70 to 80% TRACK 7
zone. You’ve entered the fat-burning zone… First, a 1-minute block where we find our climbing
TRACK 3 legs again, spiking the HR quickly into the 80% zone.
Three times we challenge the body, where the HR lifts Then we have two efforts where you won’t get much
into the 80% zone. Make sure you turn that dial to recovery. See how the HR doesn’t drop below the
find the intensity. 85% zone from here; it just keeps on going UP, UP
and UP!
TRACK 4
First, a flush to recover. Then 2 peaks of HR close to the TRACK 8
80% zone – hit the 2 sprints HARD to get the correct Slowly allow the HR to drop to a comfortable level
intensity. It’s a short track – make the most of it! so you can flush the legs and recover.
TRACK 5
Three long, 80-second efforts of work, each well into
the 80% zone: this is High Intensity Interval Training
(HIIT) at its best. See how the HR drops between each
interval. Make sure you encourage recovery between
each block so they can get the HR back up again!
This one’s gonna challenge the limits!

© Les Mills International Ltd 2012

 1 PACK RIDE > 1/1=126rpm
PROFILE: Easy introduction to the workout. Three opportunities to lift the pace to slowly lift
the heart rate.

BLOCK MUSIC POSITION PACE PUSH PI

0:05 Intro 1x8 Seated Recovery 1/2
Shake Arms, Shoulder Roll
1 0:08 V1 The other side 4x8 Ride Easy 3/4 B
0:23 Oh but that 4x8 Ride Easy 3/4 
0:39 C Oh I swear to 8x8 Ride Easy 3/4 
1:09 Br ½x8 Ride Easy 3/4 
2 1:11 V2 On the upside 8x8 Ride Easy 3/4 
1:42 C Oh I swear to 8x8 Ride Easy 3/4–1/1 
2:12 V3 Please believe 4x8 Ride Easy 1/2 W
3 2:28 On the other 2x8 Ride Easy 3/4  E
2:35 C Oh I swear to 8x8 Racing 1/1 
3:06 Br ½x8 Ride Easy 3/4 
4 3:08 V4 On the upside 8x8 Ride Easy 3/4 
3:38 C Oh I swear to 8x8 Racing 1/1 W
4:09 V5 Please believe 4x8 Seated Recovery 1/2 
Shake Arms, Shoulder Roll
5 4:24 On the other 2x8 Ride Easy 3/4 
4:32 C Oh I swear to 8x8 Racing 1/1 W


? KNOW IT? SHOW IT! Text would you coach Cycle SET position?
How
Drive By > 5:12 mins 1
TRACK FOCUS: Set your class up with the fundamentals of the ride – position, pace and push.

BLOCK OBJECTIVES
1 SETUP: POSITION + PACE
Coach Base Resistance and Cycle SET
First find Base Resistance, the absolute minimum resistance to ride with so we can create that partnership
with the bike. Then set your class up into Cycle SET position. Set the scene right at the beginning in a friendly,
upbeat way. Be inclusive, so say things like: Gang are you ready? Let’s do this!

2 EDUCATE: PUSH
Start to coach more resistance
This is where we need to start to feel resistance in the muscles. Coach what it should feel like – muscles are
connected, towards Working Resistance. Remember to coach the 3 P’s!

3 SET UP + EDUCATE: PUSH + PACE

Set up Working Resistance, find the beat
Set up Working Resistance by saying something like: Slow the legs and find what we feel would be Working
Resistance – something that we could race towards the beat with. Make sure people can feel it in the muscles
and are not free-spinning.

4 CHALLENGE:  PHYSICAL INTENSITY

Encourage class to lift intensity slightly
This time we fine-tune the resistance, by adding a little more than last time in Racing. Get the body warmer
and lift the heart rate just a little higher.

5 INSPIRE: POSITION + PACE + PUSH

Bring it all together to finish the track
Last phase of the track, people need to be warm for Track 2. Say something like: Now we put it all together;
you know the gear, the pace and position. Lift the energy in your voice as you reach out to Racing to lift the
energy a little.

CONNECTION
You need to set the scene in this track and welcome people to
the workout. Be open and friendly, and use lots of smiles.
Make sure you check in with your new people to class; giving
them a reassuring nod or smile will make them feel good about
being there. Also, don’t forget your hardcore regulars!

© Les Mills International Ltd 2012

 2 PACE > 1/1=132rpm
PROFILE: We build into three sprints of top speed, mixing it amongst two easy climbs.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 4x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll
E
0:14 V1 Breathing 4x8 Ride Easy 3/4 
1 0:29 Feeling 4x8 Ride Easy 3/4 
0:43 C Breathing 8x8 Racing 3/4–1/1 W
M
1:12 Instr (B up) 2x8 Racing 3/4–1/1 
1:19 (Chant) 4x8 Aero-Racing (Forward) 1/1  H
1:34 V2 Leaning 4x8 Ride Easy 3/4 
E
1:48 Needing 4x8 Ride Easy 3/4 
2 2:03 C Breathing 8x8 Racing 3/4–1/1 W
M
2:33 Instr (B up) 2x8 Racing 3/4–1/1 
2:40 (Chant) 4x8 Aero-Racing (Forward) 1/1  H
2:54 Name 4x8 Ride Easy 1/2  E
3 3:09 C Breathing 4x8 Standing Climb 1/2 
M
3:23 I survived 4x8 Standing Climb 1/2 
3:38 Br 1x8 Transition 3/4 
4 3:42 V3 Leaning 22x8 Repeat BLOCK 2
5:01 Name 12x8 Repeat BLOCK 3
5 

? KNOW IT? SHOW IT! Text would you use your voice as you move into the 1/1 sprints?
How
Breathing > 5:52 mins 2
TRACK FOCUS: Coach your class to use resistance and speed in order to increase intensity in
preparation for the physical demands of the class.

BLOCK OBJECTIVES
1 SETUP: PACE
Coach the acceleration of just under the beat, then the sprint
In Racing, we make sure we cue what the leg speed is – it is 3/4–1/1 which means IT’S JUST UNDER THE
BEAT! Not either 3/4 OR 1/1 – it’s a pace where we sit just below the rhythm. It’s all in the music – you’ll hear
the build-up of energy – let it transfer to the build in leg speed.

2 EDUCATE + CHALLENGE: PACE

Tell your class how to sprint better and encourage them to work harder!
To help your class ride better or go faster, use some of the 6 Speed Coaching Cues like: Slide forward in the
saddle, toes slightly down, relax the upper body. Use your voice in the building music in Racing; as it lifts, start
to bring urgency and intensity into your cue delivery. Then, when in Aero-Racing, let the music drive
the workout!

3 SETUP: PUSH + POSITION

Set up the climb
Coach people how to climb. First, set up resistance in the saddle in the 4x8 before the climb. Say something
like: Big turn to catch the climb, pressure in the legs. Next gear will make you stand. Then, set up with all the
Initial Cues to help your class climb out of the saddle.

4 CHALLENGE + INSPIRE:  PHYSICAL INTENSITY

Motivate to lift intensity in the last sprint
This is where you need to challenge your riders to work harder. Last sprint to get you ready for the hills! Ask
your riders to ride as fast as you can; your goal is to find the beat! Again, use your voice to match the energy in
the music. Build with it and then let it rip!

5 EDUCATE + INSPIRE: POSITION

Use Follow-up Cues to help them climb better and motivate to the end
Tell your class how they can climb better the second time around. Bring in feeling cues to help describe the
climbing motion better. Say something like: Add more, really feel those legs working. This will set them up for
the next track – HILLS!

© Les Mills International Ltd 2012

 3 HILLS > 1/1=72.5rpm
PROFILE: A small hill to set up basic climbing technique. Then three hills to pass – they are
each long and variable in gradient.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 4x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll E
1 0:12 Instr (Snare drum) 4x8 Ride Easy 1/1 W
0:26 (Heavy beat) 4x8 Standing Climb 1/1 
M
0:40 4x8 Standing Climb 1/1 
0:52 Br ½x8 Transition 1/2 
0:54 V1 Blink of an 4x8 Ride Easy 1/1  or  E
1:07 Heart starts 4x8 Ride Easy 1/1 
1:20 C Laserlight 4x8 Standing Climb 1/1 
M
1:34 Good, feel 4x8 Standing Climb 1/1 
2 1:47 Instr (Synth) 4x8 Power Climb 1/1 
2:00 Ref Hear that 4x8 Power Climb 1/1 
2:14 Br 1½x8 Power Climb 1/1 
H
2:19 Instr (Heavy) 4x8 Standing Climb 1/1 
2:32 (Blip) 4x8 Standing Climb 1/1 
2:45 Rep Laserlight 4x8 Standing Attack 1/1+ 
2:58 Br ½x8 Transition 1/1 
3:00 V2 Me face to 4x8 Ride Easy 1/1  E
3:14 Hear that 4x8 Ride Easy 1/1 
3:27 C Laserlight 4x8 Standing Climb 1/1 
M
3 3:40 Good, feel 4x8 Standing Climb 1/1 
3:53 Instr (Synth) 4½x8 Power Climb 1/1 
4:08 (Heavy) 4x8 Standing Climb 1/1 
H
4:21 (Blip) 4x8 Standing Climb 1/1 
4:35 Rep Laserlight 4x8 Standing Attack 1/1+ 
4:48 Br 33x8 Repeat BLOCK 3
4 

? KNOW IT? SHOW IT! Text could you challenge your class more in the third block?
How
Laserlight > 6:44 mins 3
TRACK FOCUS: Energize your class to find heavy Climbing Resistance and challenge them in
the power peaks.

BLOCK OBJECTIVES
1 SETUP: POSITION
Coach the basics for climbing
Coach your class to find easy Climbing Resistance: Start with Working Resistance, then, add enough to stand
on. Once the class is standing, set them up with all the basics for climbing using Initial Cues, like: Side to side,
chest up, butt back, brace the abs. This will help them get a feel for the climb.

2 EDUCATE: POSITION + PUSH

Now tell them how they can climb better
When you sit, give the option to hold the load or, for new people, to reduce slightly. Now, tell your class how to
ride better. Go deeper with your cues, starting with resistance feel – starting to feel pressure in the legs, pedals
are hard to push. Use the energy in the music to help drive the workout. As you sit into Power Climb, the music
level drops, so your voice should too; coach using a more intense voice. Then, when the heavy beat kicks back
in, you drive the intensity using a grunty BIG voice.

3 CHALLENGE:  PHYSICAL INTENSITY

Keep the intensity high by driving your riders
Make sure you allow recovery first. If they worked hard enough, they should need it! Ask them to work harder
in this block – don’t be afraid to challenge your class to push the boundaries: This time we use more load than
the last one! Don’t forget to use time references to help your class get to the recovery; the last standing phase
is 45 seconds.

4 INSPIRE: CONNECTION
Drive your class to finish this last block!
This is the last block – just under 2 minutes to the end. Your goal is to motivate and inspire them to finish
feeling like they have pushed themselves hard. So, get in their faces! Say things like: You can do this!
Is that all you’ve got?! Come on!

FITNESS MAGIC
To help create a fitness experience in this track, use your voice to match the
energy in the music. Be BIG when the music is BIG and SOFTER when the
music drops. Watch out for the cool bridges which will trick you at first and
will certainly keep your participants on their toes. See how Carina used the
bridge silence to create excitement in the class. By using your voice to match
the musical energy, you will help translate the intensity of the workout.

© Les Mills International Ltd 2012

 4 MIXED TERRAIN > 1/1=138rpm
PROFILE: Short track: first a re-energizer, then it’s game on! Two sprints of top pace
with control.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 3¾x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll
1 0:12 Instr (Low) 4x8 Ride Easy 3/4  E
0:26 (Guitar) 8x8 Ride Easy 3/4 
0:51 V1 _ Stole the 7½x8 Ride Easy 3/4 
2 1:17 Instr (Guitar) 3¾x8 Racing 3/4–1/1 W M
1:31 V2 _ In my scare 9½x8 Ride Easy 3/4  E
3 2:03 Instr (Guitar) 7½x8 Racing (Forward) 1/1 W
H
2:29 All the boys 6x8 Aero-Racing (Forward) 1/1 
2:51 _ We run riot 2x8 Transition 1/1–3/4 
2:58 Instr (Low) 3¾x8 Seated Recovery 1/2 
E
Shoulder Roll, Shake Arms
3:11 (B up) 3¾x8 Ride Easy 3/4 
4 3:24 (Guitar) 7½x8 Racing (Forward) 1/1 W
H
3:49 Soooo 1¾x8 Aero-Racing (Forward) 1/1 
3:56 (Low) 3¾x8 Transition 1/1–3/4 B
E
4:10 Outro 8x8 Ride Easy 3/4–1/2 

? KNOW IT? SHOW IT! Text sort of voice would you use in this track?
What
Charlie Brown > 4:46 mins 4
TRACK FOCUS: Match your voice and energy with the feeling of the song.

BLOCK OBJECTIVES
1 SETUP:  PHYSICAL INTENSITY
Highlight recovery
Coach ride easy and allow the legs to settle back into a comfortable 3/4 pace to allow recovery. Allow the
music to come through by saying the bare minimum. Main goal is to recover after that challenging Track 3.

2 EDUCATE: PACE
Re-energize the legs
It’s a short phase where we lift the leg speed to re-energize and to switch on the workout again. Coach the
pace at JUST UNDER THE BEAT. Remember it’s not either 3/4 or 1/1 – it’s just under the beat! 

3 SETUP + CHALLENGE: PACE +  PHYSICAL INTENSITY

Coach the sprint, challenge them to lift the intensity
Coach Working Resistance; ease into Racing on the beat or, for newbies, good pace with control. Set up with
all the great cues you used in Track 2 for speed. BUT, say the minimum; be clear and don’t fight this great
song. The transition from Racing to Aero-Racing is an opportunity to showcase some urgency in your voice and
challenge them that little bit more.

4 INSPIRE: PACE
Motivate them to sprint faster
Recovery is short before the final sprint so warn them so they can be ready. Say something like: Last sprint, it
comes early and it’s a little shorter. Inspire and motivate your class on the last 30 seconds of effort. Say:
As fast as you can with control. Hit the last Aero-Racing with some extra lift and, again, urgency in your voice:
It’s only short – don’t miss out! In the final 30 seconds of outro, allow the music to shine. Say nothing for
15 seconds. Reflect. See what Lee does and says in this magic moment.

FITNESS MAGIC
This is a lovely piece of music – stay within the
music. Use mostly a conversational voice with some
lift of intensity and urgency as we shift into Racing
and Aero-Racing. Use the first 8x8 of the track to
allow all to feel the song, then the last 8x8 to relax
and take it in – by keeping talk to a minimum.

© Les Mills International Ltd 2012

 5 INTERVALS > 1/1=87rpm
PROFILE: Three 80-second efforts where the attacks out of the saddle are longer than
the norm.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro You must’ve 8x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll
0:23 Ref _ How did 4x8 Ride Easy 3/4 B E
0:34 V1 _ How did 4x8 Ride Easy 3/4–1/1 W
1 0:45 Instr (B up) 4x8 Ride Easy 1/1 
0:56 (Synth) 8x8 Standing Attack 1/1  M
1:18 (Wind-up synth) 8x8 Racing 1/1 
1:40 (Synth) 8x8 Standing Attack 1/1  H
2:02 (Pulsing synth) 8x8 Racing 1/1 
2:24 Br 2x8 Ride Easy 1/2 
2:29 V2 _ How did 8x8 Ride Easy 1/1  E
2:51 Instr (B up) 4x8 Ride Easy 1/1 
2 3:03 (Synth) 8x8 Standing Attack 1/1  M
3:25 (Wind-up synth) 8x8 Racing 1/1 
3:47 (Synth) 8x8 Standing Attack 1/1  H
4:09 (Pulsing synth) 8x8 Racing 1/1 
4:31 Br 46x8 Repeat BLOCK 2
3 6:38 Outro 4x8 Ride Easy 1/2  E

OPTION:
New riders to sit and reduce
load anytime if needed.

? KNOW IT? SHOW IT! Text does HIIT stand for?

What
Crush On You > 6:50 mins 5
TRACK FOCUS: Coach the true meaning of High Intensity Interval Training (HIIT) – work and
recover... smash ’em! 

BLOCK OBJECTIVES
1 SETUP: POSITION + PUSH
Set up resistance and positions
A long phase at the start of this block to set up the feel of resistance. Remember attack resistance should be
somewhere between Working Resistance and Climbing Resistance. Be descriptive as to what it should feel like.
Then, coach the basics of the choreo – push and position. Add load, Standing Attack – hold load, sit, Racing.
Highlight that the phases are longer in and out of the saddle.

2 EDUCATE + CHALLENGE: POSITION +  PHYSICAL INTENSITY

Tell them how to do this one better – challenge them to increase intensity
Encourage recovery to start: Recover! Nearly 40 seconds and we go again. In this block, help your class ride
better – tell them HOW to and WHY! Standing Attack, lean in, engage the quads, drive the legs! Use short,
sharp words so you are not fighting with the music. See how Glen uses one or two words to get the message
across. Challenge them to use more resistance and work harder than they did in the first effort.

3 INSPIRE: FITNESS MAGIC

Use imagery and motivation to help them finish
To help people get to the end of this tough track, try using imagery in this last block. A bit of competition will
help people get there. Use people in the room to create an image. Say something like: We wanna get from the
back of the bunch to the front. Sit in behind the leader X (choose someone); attack – now you pull away from
them! Use heaps of Motivation Cues that’ll help people work harder on this last interval. Inspire them to finish
this challenging track!

FITNESS MAGIC
Don’t fight the music – say the necessary cues
to get them moving safely and effectively. Use a
strong, powerful voice with short, sharp cues to
drive the intensity. See how Glen did this.

© Les Mills International Ltd 2012

 6 SPEED WORK > 1/1=134rpm
PROFILE: One flush with two extended speed phases and one short one to finish.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 4x8 Seated Recovery 1/2 
Shake Arms, Shoulder Roll
0:14 Instr (Clap) 4x8 Ride Easy 3/4 B
1 0:29 (Wind up) 6x8 Ride Easy 3/4 
0:51 (Melody) 4x8 Ride Easy 3/4 
E
1:05 Push the 8x8 Racing 3/4–1/1 
1:34 (Slows) 4x8 Seated Recovery 1/2 
Shake Arms, Shoulder Roll
2:00 (B up) 8x8 Ride Easy 1/4–1/1+ W
2 2:27 (Low) 1x8 Transition 3/4 
2:32 (Pulsing beat) 8x8 Racing (Forward) 1/1  M
3:01 Rep Push the 6x8 Racing (Forward) 1/1 
H
3:23 (Driving beat) 6x8 Aero-Racing (Forward) 1/1 W
3:44 (Slows) 4x8 Seated Recovery 1/2 
Shake Arms, Shoulder Roll
E
4:10 (B up) 8x8 Ride Easy 1/4–1/1+ W
3 4:37 (Low) 1x8 Transition 3/4 
4:42 (Pulsing beat) 8x8 Racing (Forward) 1/1  M
5:10 Rep Push the 6x8 Racing (Forward) 1/1 
H
5:31 (Driving beat) 6x8 Aero-Racing (Forward) 1/1 W
5:53 (Melody) 4x8 Seated Recovery 1/2 
E
6:06 (B up) 4x8 Ride Easy 3/4–1/1 W
4 6:22 (Pulsing beat) 4x8 Racing (Forward) 1/1  H
6:37 (Pulsing beat) 4x8 Aero-Racing (Forward) 1/1 


? KNOW IT? SHOW IT! Text can you bring the music alive in this track?
How
Ya Mama “Push The Tempo” > 6:54 mins 6
TRACK FOCUS: Coach your class to ride and feel the rhythm of this cool track!

BLOCK OBJECTIVES
1 SETUP:  PHYSICAL INTENSITY
Recovery
Use all the basic Setup Cues to find Cycle SET and Base Resistance. We want to focus on refreshing and
flushing the legs with a light load and rolling at a comfortable pace for a good 90 seconds. Reconnect with
your class; check back in with them to see if they are OK.

2 SETUP + EDUCATE: PUSH + PACE

Coach your riders to find Working Resistance and how to ride fast
Coach the choreography clearly – the 3 P’s: pace, push and position! Remember that doing this makes it really
easy for your class to know EXACTLY what they are meant to be doing at the time. When we find Working
Resistance in the build-up, hold the load and accelerate the legs in Ride Easy. Get a feel for this resistance and
coach to this. Then, take the edge off the load SLIGHTLY – race, on the beat, for 50 seconds. Use cues like:
As fast as you can, or go for as long as you can maintain it. Then, re-establish Working Resistance and bring it
home in Aero-Racing for 20 seconds – it’s a sprint MAX effort to the finish off the block!

3 EDUCATE + CHALLENGE: CONNECTION

Connect to your class as they start to fatigue in this block
Repeat the choreography by doing the same as block 2. Coach them how to ride better and faster using the
Speed Coaching Cues – slide forward in the saddle, brace the core, toes slightly down. Your main goal in this
block is to connect to people in your class and challenge key riders in the room to work harder in this block,
either by maintaining speed or by giving their maximum effort for the last 20 seconds, or both.

4 CHALLENGE + INSPIRE:  PHYSICAL INTENSITY

Drive them through the fatigue to finish this track!
This block is shorter so we can hit this one harder right from the get-go! People will be tired though, so
motivate them to finish. Give time references to help them know how long they have left: Last block! It’s short
– 30 seconds as fast as you can to the end! Give them the 15-second time check as they hit Aero-Racing too
– it’ll help them make it to the end.

FITNESS MAGIC
This song will GO OFF! It’s AWESOME!!! To create a fitness experience, maximize the highs and
the lows of the song. Use your voice, be quiet – be BIG, matching the energy of the song. Also,
we interpret the song through the use of our leg speed. When the music speeds up, so does
our leg speed. When you match your voice and leg speed to the music, you will get that magic.
Here’s your chance to let loose a little bit and go with the funky beats. See how Glen used his
body language to bring the energy of the music alive. It’s cool – your class will love it!

© Les Mills International Ltd 2012

 7 MOUNTAIN CLIMB > 1/1=68.5rpm
Three mountain passes to get through – first, one minute to find the benchmark
PROFILE: Climbing Resistance. Then, we have two long, unrelenting gradients; listen and
watch for options to help you get through.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 4x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll E
0:13 Instr (Clap) 4x8 Ride Easy 1/1 W
1 0:27 (Clap & beat) 4x8 Standing Climb 1/1 
M
0:41 (Pulsing synth) 4x8 Standing Climb 1/1 
0:56 (Build) 4x8 Standing Climb 1/1 
H
1:10 (Eerie) 4x8 Standing Climb 1/1 
1:24 (Low piano) 4x8 Standing Recovery 1/2 
1:37 4x8 Ride Easy 1/2–1/1  to W E
1:51 (Piano keys) 8x8 Ride Easy 1/1 
2:20 (Synth) 4x8 Power Climb 1/1 
2:33 (Piano keys) 4x8 Power Climb 1/1  M
2 2:47 (Low) 4x8 Standing Climb (Easy) 1/1 
3:01 (Electric synth) 4x8 Standing Climb 1/1 
3:15 (Synth & clap) 4x8 Standing Climb 1/1 
3:29 (Heavier) 8x8 Standing or Power Climb 1/1  opt  H
3:58 (Melody) 4x8 Standing Climb 1/1  opt 
4:11 4x8 Standing Climb 1/1 
4:26 (Piano) 8x8 Ride Easy 1/1  to W E
4:53 (Low) 4x8 Standing Climb (Easy) 1/1  M
5:07 (Electric synth) 4x8 Standing Climb 1/1 
5:21 (B up) 4x8 Standing Climb 1/1 
5:35 (Heavier) 8x8 Standing or Power Climb 1/1  opt 
3 6:03 (Piano) 4x8 Standing Climb 1/1  opt  H
6:17 4x8 Standing Climb 1/1 
6:32 (Downbeat) 4x8 Standing Attack 1/1 
6:45 Outro (Low) 4x8 Standing Attack 1/1+ 


? KNOW IT? SHOW IT! Text can you reference resistance in this track?
How
Apollo Road > 7:10 mins 7
TRACK FOCUS: Challenge the experienced riders and use climbing options to cater for new riders.

BLOCK OBJECTIVES
1 SETUP: POSITION + PUSH
Set up climbing technique and resistance feel
Just like in the beginning of Track 3, set up the basics to tell your riders how to climb. Coach Initial Cues to
help get them moving safely and effectively. Using cues like: Side to side with your upper body, butt back
– touching the nose of the saddle, chest lifted. You have one minute of Standing Climb to find benchmark
climbing load; start with Working Resistance and build the load from there. Be descriptive about what it
should feel like in the muscles.

2 EDUCATE + CHALLENGE: PUSH

Set up resistance feel and tell them how to ride better
Allow recovery to start, then refocus your class back into the work. In Power Climb, find your benchmark
climbing load. Pre-cue the fact we have: 1 minute, 45 seconds of work coming up. Listen and watch for the
options to help you get through.
When you first stand, the music is low – don’t say anything – then when the beat kicks in – so do you! Give
cues that are going to help your riders climb better, like: Use your body to your advantage – side to side.
Give the option to sit back in Power Climb either holding the load or taking a small turn back OR to stay
standing. Give them the accountability for their workout! Follow up with cues for the seated and the standing
riders. Have the Power Climbers rejoin for the final 30 seconds of the block. Lift the voice, though still saying
the minimum to allow the music to come through.

3 CHALLENGE + INSPIRE:  PHYSICAL INTENSITY

Challenge your riders to work harder and finish this challenging track
Emphasize the short recovery and how to take advantage of it. Say: There is one more effort, just over two
minutes to the end! Again, offer the options as before. Here, physically, they will need to dig deep regardless of
choice. Motivate them with clear strong encouragement; use a direct, yet supportive voice.
In the last minute, make sure you are authenticating the workout – showing that you too are working hard.
Inspire them physically. Don’t forget to use those important time references to help them finish.

FITNESS MAGIC
This is one of those tracks that is about the mindlessness
of the music – allow it to take both you and your class
on a journey. Create this either by painting some form
of an outdoor cycling image or by the use of your voice.
You don’t want to shout. Stay within the music; don’t
overpower it. See how Lee does this on the DVD.

© Les Mills International Ltd 2012

 8 RIDE HOME > 1/1=90rpm
PROFILE: Easy ride home to recover.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 4¼x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll
1 0:23 V1 _ Baby it’s 4x8 Ride Easy 3/4 
0:44 _ And baby 4x8 Ride Easy 3/4 
1:07 C _ You are the 4x8 Racing 1/1 
1:28 V2 _ Baby come 4x8 Ride Easy 3/4 
2 1:49 C _ You are the 4x8 Racing 1/1 
2:11 V3 _ Both of us 2x8 Ride Easy 3/4 
2:21 C _ You’re just 2x8 Seated Recovery 1/2 
Shake Arms, Shoulder Roll, E
Chest Stretch
2:32 _ You are the 2x8 Seated Recovery 1/2 
Overhead Arm Stretch
3 2:42 _ You are the 2x8 Seated Recovery 1/2 
Overhead Arm Stretch L, R
2:54 Rep _ You are the 2x8 Seated Recovery
Side Rotation L on bike
3:04 _ You are the 2x8 Seated Recovery
Side Rotation R on bike
You Are The Best Thing > 3:17 mins 8
TRACK FOCUS: Reconnect with your class and reflect on the workout just done.

BLOCK OBJECTIVES
1  PHYSICAL INTENSITY
Coach recovery and flush the legs
Find Base Resistance, then encourage a recovery pace which will allow a flush of the muscles and reduce the
heart rate.

2 CONNECTION
Bring everyone back together
Have them reconnect with the riders next to them by giving high fives or knuckle ups! Do what works best for
you to get the class back together.

© Les Mills International Ltd 2012

 9 STRETCH
MUSIC POSITION
0:00 Intro 1x8 Transition
0:09 2x8 Bike-supported Lower Back Release
0:23 V1 Ninety 2x8 Standing Hip Flexor Stretch R
0:37 Oh oh my 2x8 Standing Hip Flexor Stretch R Side Release
0:50 C _ Just know 3x8 Standing Quadricep Stretch R
1:11 V2 Hundred 2x8 Standing Hip Flexor Stretch L
1:25 Oh oh my 2x8 Standing Hip Flexor Stretch L Side Release
1:39 C Part 4½x8 Standing Quadricep Stretch L
2:10 _ Every 2½x8 Hip Gluteal Stretch L
2:26 C Know 2½x8 Hip Gluteal Stretch R
2:44 Ref _ Oh oh 2x8 Standing Hamstring Stretch L
2:57 Oh oh 2x8 Standing Hamstring Stretch R
3:10 Ref Ninety 2x8 Bike-supported Upper Back Release
3:24 Outro 1x8 Shake legs out and congratulate

NOTE:
DVD incorrect. Please
follow choreo notes.
93 Million Miles > 3:37 mins 9
TRACK FOCUS: Tell your class how to stretch effectively.

POSITION
Coach your class about how to stretch and
where they should be feeling it.

© Les Mills International Ltd 2012

 5
BONUS

INTERVALS > 1/1=82rpm

PROFILE: Five blocks of Intervals where the attacks come from all directions.

BLOCK MUSIC POSITION PACE PUSH PI

0:00 Intro 2x8 Seated Recovery 1/2 B
Shake Arms, Shoulder Roll
E
0:06 V1 _ Hey baby 4x8 Ride Easy 1/1 W
0:18 I’m a sorry 4x8 Ride Easy 1/1 
1 0:30 C Whisper 4x8 Standing Attack 1/1  M
0:42 Love shack 3x8 Racing 1/1 
0:50 Whisper 4x8 Standing Attack 1/1  H
1:02 Love shack 3x8 Racing 1/1 
1:11 V2 _ Hey honey 4x8 Ride Easy 1/1 
E
1:23 Oh my 2¼x8 Ride Easy 1/1 
1:30 C Whisper 4x8 Standing Attack 1/1  M
2 1:41 Love shack 3x8 Racing 1/1 
1:50 Whisper 4x8 Standing Attack 1/1  H
2:02 Love shack 3x8 Racing 1/1 
2:11 Never 4x8 Ride Easy 1/1 
2:23 Instr (Guitar) 4x8 Ride Easy 1/1  E
2:34 QV3 _ Hey sugar 4x8 Ride Easy 1/2 
2:45 C Whisper 4x8 Standing Attack 1/1  M
2:57 Love shack 3x8 Racing 1/1 
3:05 Rep Everybody 1x8 Standing Attack 1/1 
3 3:08 Everybody 1x8 Racing 1/1 
3:11 Everybody 1x8 Standing Attack 1/1 
H
3:14 Bad 1x8 Racing 1/1 
3:17 Everybody 1x8 Standing Attack 1/1 
3:20 Everybody 1x8 Racing 1/1 
3:23 Everybody 2x8 Standing Attack 1/1 

4 3:29 V4 _ Hey honey 20¼x8 Repeat BLOCK 2

4:29 Never 27x8 Repeat BLOCK 3
5 
Everybody Talks > 5:49 mins 5
TRACK FOCUS: Teach this fun, uplifting track by being energetic, yet demanding.

© Les Mills International Ltd 2012

RPM™ POSITION GLOSSARY
RPM™ – BIKE SETUP RIDE EASY
Before you begin the class use the Slide hips to the back of the saddle
“on-the-bike quick check” to make Hands shoulder-width apart
sure your riders are riding in a safe and Elbows slightly bent
Chest lifted, shoulders down
effective position.
SEAT HEIGHT
Bring your feet to 12 o’clock and 6 o’clock. Take RACING
out your bottom foot and place your heel over the Keep the hips to the back of the
pedal. With a straight leg and hips level, your heel saddle
should just touch the pedal – a good seat height Hands reach out to the dipped part
for generating great force production. If your heel of your handlebars
easily touches the pedal and the knee is bent, then Elbows are slightly bent
the seat is too low. If you can not reach the pedal Chest lifted, shoulders down
without losing your hip alignment, then your seat
Draw in and brace your abdominals
is too high.
SEAT FORE AND AFT
With the pedals at 3 o’clock and 9 o’clock, position RACING (Forward)
the saddle so the front knee is in line with the
Slide the hips slightly forward in
pedal axle or the top toe strap of the front pedal. If
the saddle
the knee is back of the pedal axle, the seat needs
Hands reach out to the dipped
to be moved forward. If the knee is forward of the
pedal axle the seat needs to be moved back. part of your handlebars
Upper body relaxed
HANDLEBAR HEIGHT
Chest lifted, shoulders down
The handlebar height should be slightly lower or
level with the saddle. Beginners or people with Head neutral, eyes in front of
lower back problems should have the bars slightly the wheel
higher than the saddle. Draw belly in and brace your
abdominals
HANDLEBAR FORWARD AND BACK
In Racing, you should have a 90-degree angle Fixed ankle, toes slightly down
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 AERO-RACING (Forward)
a little closer. Slide or keep the hips slightly forward
in the saddle (depending on whether
you have already slid forward when
1/1 in Racing)
CYCLE SET
Bring the hands inside the ‘D’
Reinforce this set position throughout the class.
Elbows in and down, lower the
Remember…
upper body, chest lifted
Slide hips to the back of the saddle
Draw belly in and brace your
Tip from the hip abdominals
Lower back flat Head neutral, eyes in front of the
Upper body relaxed wheel
Draw belly in and brace your abdominals Toes slightly down
Fixed ankle
POWER CLIMB SEATED RECOVERY
Slide the hips to the back of the Sit up at the back of the saddle
saddle Shoulders back
Hands in the dipped part of your Chest lifted
handlebars
Elbows are slightly bent
Chest lifted, shoulders down
Draw belly in and brace your STANDING RECOVERY
abdominals Standing tall on the bike
Chest lifted, shoulders down
Draw belly in and brace
STANDING CLIMB your abdominals
Backside just touching your
saddle
Chest lifted
Eyes forward SIX SPEED COACHING CUES
Relaxed grip on handlebars 1. Slide forward in the saddle
Body weight moving slightly 2. Toes slightly down – fixed foot
from side to side
3. Prevent bouncing in the saddle by saying:
Push and Pull, draw in the abs, add resistance
4. Relax the upper body
STANDING ATTACK
5. Chin in
From Standing Climb, shift your
6. Offer the option to reduce resistance if
hips slightly forward of the saddle
the legs are starting to slow down
Chest lifted, shoulders down
Brace through your abdominals

© Les Mills International Ltd 2012

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