Heavy, seated climbing. Build glute and hamstring engagement. Coaching Nuggets:
A single session of RPM 56 can burn up to 675 calories, depending on your weight and effort level.
RPM is designed to mimic outdoor road riding. Instead of random intervals, the program uses real cycling positions and techniques. You control your own resistance levels, making the workout accessible to beginners while remaining incredibly challenging for elite athletes.
Regularly riding releases like RPM 56 delivers comprehensive physical and mental rewards: les mills rpm 56
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)
"I was lucky enough to be able to present on RPM 56 and I loved being able to role model that you can still exercise safely while pregnant. And then coming back from pregnancy, it was great to show that you don't have to bounce back straight away."
Track 5 is pure high-intensity interval training (HIIT). It features repeated, maximum-effort sprints followed by brief recovery periods. You push your heart rate to its absolute limit to maximize calorie burn and improve anaerobic capacity. Track 6: Speed Work Heavy, seated climbing
Ya Mama (Push The Tempo) - Moguai Remix by Fatboy Slim
The final, grueling strength challenge of the release.
The release opened with Train's pop hit Drive By . Compared to typical RPM warm-up tracks, this song was unusually long, which allowed for an extended build-up. In a clever twist, although the official choreography called for only 3 "ride easy" segments and 5 "racing" segments, many instructors and participants opted to flip the script—performing 5 racing segments and only 3 ride easy segments. This modification got the heart pumping much earlier than usual, setting the tone for the intense journey to come. Even in the warm-up, participants' heart rates were already climbing well above baseline, signaling that this was no ordinary RPM class. RPM is designed to mimic outdoor road riding
Lower heart rate, flush lactic acid, restore range of motion. Coaching Nuggets:
The choreography uses three primary riding positions—Seated Flat, Standing Climb, and Racing—combined with four levels of resistance (Light, Medium, Heavy, and Maximum) to manipulate your heart rate. Track 1: Pack Ride (Warmup)
Do not ride with a loose flywheel. Always keep enough resistance on the bike to feel the road underneath you, which protects your knees during high-speed tracks like Track 5 and Track 6.
Jessie J, David Guetta - "LaserLight" (A driving, high-tempo track).
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