RPM 94

GLOSSARY
MUSIC
EXPRESS FORMATS
01. PACK RIDE
02. PACE
03. HILLS
04. MIXED TERRAIN
05. INTERVALS
06. SPEED WORK
07. MOUNTAIN CLIMB
08. RIDE HOME / STRETCH
DECLARATION OF INTENT

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RPM 94 © Les Mills International Ltd 2022

GLOSSARY
KEY RPM RIDING POSITIONS RIDE EASY
Throughout the ride, we use different riding Layer 1
positions. These impose slightly different • Tip forward from the hips
demands on the body and the working muscles. • Sit back in the saddle
Changing positions brings maximum benefits,
• Hands shoulder-width apart
avoids over-stressing the body and brings variety
to the ride, which is an important factor in indoor • 90-degree angle at your upper arm and torso
cycling. • Lengthen the back of the neck and tuck in chin
Some positions are used at specific Paces or • Chest lifted
Resistances as they are designed for Speed, • Shoulders back
Climbing and Power recovery. Others are used
with all Paces and Resistance. Your goal is to ride • Soft elbows
both effectively and efficiently in each position • Upper body relaxed
and have your participants do the same. • Hips, knees, ankles in line
• Middle of kneecap in line with second toe

BIKE SETUP
• Eyes in front of the handlebars

Before you begin the class use the ‘on-the-bike

quick check’ to make sure you have a slight bend
in your knee at the bottom of your pedal stroke.

SEAT HEIGHT
Bring your feet to 12 o’clock and 6 o’clock. Take
out your bottom foot and place your heel over the
pedal. With a straight leg and hips level, your heel
should just touch the pedal – a good seat height
for great force production. If your heel easily
touches the pedal and the knee is bent, then
the seat is too low. If you cannot reach the pedal Layer 2
without losing your hip alignment, then your seat
is too high. Once you place your foot back in the • Shoulders away from ears
pedal/cage, check you have a slight bend in your • Relaxed upper body to help with recovery
knee – the optimal angle is 25 degrees. • Hands wide to help with your breathing
This is the basic riding position and can also be
SEAT FORE AND AFT used for recovery. It’s used with light to moderate
With the pedals at 3 o’clock and 9 o’clock, Climbing Resistance either at the start of the
position the saddle so the front knee is in line with track, to provide active recovery through the
the pedal axle or the top toe strap of the front track, or when we start to build intensity at the
pedal. If the knee is back of the pedal axle, the beginning of work phases.
seat needs to be moved forward. If the knee is
forward of the pedal axle, the seat needs to be
moved back.

HANDLEBAR HEIGHT
The handlebar height should be slightly lower or
level with the saddle. Beginners, or people with
lower back problems, should have the handlebars
slightly higher than the saddle.

HANDLEBAR FORWARD AND BACK

In Racing, you should have a 90-degree angle
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 a little closer.

RPM 94 © Les Mills International Ltd 2022

GLOSSARY
RACING
Layer 1
• Hinge forward from the hips
• Reach arms forward
• Slide the butt back
• 90-degree angle at your
upper arm and torso
• Chest lifted
• Shoulders back and down
• Bend through your elbows
• Abs in and braced
• Lengthen the back of your neck and tuck in
chin
• Eyes in front of the handlebars
• Hips, knees, ankles in line
Layer 2
• Reach long into the dippers – keep your
elbows bent
• Slide back on the saddle; feel the glutes and
hamstrings
• Belly strong; keep your upper body still
• Maintain good knee alignment, middle of
kneecap in line with middle of foot
This is a riding position, not a cue to automatically
go faster. However, generally we move to a
period of increased intensity using slightly more
Resistance and/or faster speed.
Don’t overreach in this position because we
don’t want to compromise the lower back, the
shoulders or the neck. This position gives us a
wider Base of support and slightly changes the
hip angle, allowing a change in recruitment of the
gluteals and hamstrings; therefore, it puts you in
the best position to work harder. Used in Tracks 1,
2, 4, 5 and 6.
RPM 94
RACING (FORWARD)
Layer 1
• Reach arms forward
• Slide forward
• 90-degree angle at your
upper arm and torso
• Chest lifted
• Shoulders back and down
• Bend through your elbows
• Abs braced
• Lengthen the back of your neck and tuck chin
in
• Eyes in front of the handlebars
• Toes slightly down
• Hips, knees, ankles in line
• Middle of kneecap in line with middle of foot
Layer 2
• Slide forward on the saddle to bring the knee
over the Push Point
• Helps you recruit more quads
• Toes down, creating small, quick circles with
the feet
• Keep your body still, hips and upper body;
brace your belly
Used when we ride fast in Tracks 2, 4 and 6. Also
used occasionally in Track 5 to vary the muscle
activation. By sliding forward on the saddle and
dipping the toes slightly, we generate a faster leg
speed. We bring the knee over the Push Point
in the pedal, which means we create a quad-
dominant action and decrease the length of the
lever around, which the pedal must rotate.
© Les Mills International Ltd 2022
GLOSSARY
AERO-RACING (FORWARD) SEATED RECOVERY
Layer 1 Layer 1
• Hands inside the ‘D’ • Sit up at the back of the
• Slide forward in the saddle saddle
• Elbows in and down • Shoulders back
• Shoulders come down • Lift chest
• Lower upper body • Hips, knees, ankles in line
• Eyes in front of the handlebars Layer 2
• Toes slightly down • Open chest, get your breath
back
Layer 2
• Let the arms hang loosely at your sides
• Drop your upper body down, like you’re
drafting off the rider in front • Take the air in, oxygen is energy
• Tuck under the wind, get aerodynamic This position is used for recovery, postural breaks
and stretches at the beginning, during or at the
The two most common uses for this position are
end of tracks.
during the work phases in Tracks 2, 4 and 6 and
sometimes in Track 5 for increased power output.

STANDING CLIMB
NOTE: If your bike doesn’t allow you to place the
hands inside the ‘D’, stay in Racing position.
Layer 1
• Hands placed at end of the
STANDING ATTACK handlebars with relaxed grip
• Butt just over the front
Layer 1
of your seat
• Hands to the end of the
handlebars • Abs braced
• Bring your body weight • Chest lifted
slightly forward • Shoulders back and down
• Abs braced • Elbows soft and in
• Chest lifted • Body weight moves side to side
• Eyes in front of the • Eyes in front of the handlebars
handlebars Layer 2
Layer 2 • A strong core for a strong climb
• Shift your hips slightly forward, feel your quads • Feel your butt tap the nose of the saddle
• Strong core for strong legs • Push down through the pedal, generating as
• Front body focus, quads are in! much force as you can
• Lean in, quads kick in! • Pull up on the handlebars to counteract the
downward push
We use this position in Track 5, and at the top of • Keep your body weight in your legs, not in the
climbs to change muscle recruitment for quick handlebars
efforts of intensity and power. Bringing the hips
forward increases recruitment in the quads. Before you stand, make sure you have established
enough Resistance. You’re much stronger when
you stand because you’re applying your full body
weight to drive the pedals. You should have
enough Resistance to counterbalance your body
weight.

RPM 94 © Les Mills International Ltd 2022

GLOSSARY CONTINUED
POWER CLIMB
Layer 1
• Hinge forward from the hips
• Reach arms forward
• Slide the butt back
• Chest lifted
• Shoulders back and down
• Bend through your elbows
• Abs braced
• Push and Pull
• Lengthen the back of your neck and tuck in
your chin
• Eyes in front of the handlebars
• Hips, knees, ankles in line
• Middle of kneecap in line with middle of foot
Layer 2
• Hands wide – gives you a stronger Base of
support to push from
• Push with your quads and Pull back using your
hamstrings
• Go for big circles with the feet
• Push and Pull
• Sit back in the saddle – this lengthens the
lever, creating more force production
We use the Power Climb position to drive heavy
Resistance at Slow Pace and work on leg strength
or power. The positioning is the same one we use
with Racing (butt back). The wide Base of support,
the sliding of the butt back and the position of
the hips place the body in the best position to
produce optimal power.
NOTE: Correct pedaling Technique is essential
to drive the pedals under increased Resistance.
‘Push and Pull’ your legs simultaneously to ride
efficiently and avoid pedaling in 'squares.'
RPM 94
PULLBACK CLIMB
Layer 1
• Small shift back of your hips,
upper body stays upright
• Abs braced
• Chest lifted
• Shoulders back and down
• Eyes in front of the
handlebars
Layer 2
• Steady your hips and feel the
back of your legs light up
• A small shift back to fire up your glutes
This position is a subtle shift back of the hips.
Make sure you coach a lifted chest and brace
through the core.
STANDING RECOVERY
Layer 1
• Standing tall on the bike
• Chest lifted and open
• Long back
• Extend your legs a little more
• Heels down
Layer 2
• Rise and recover
• Feel the release in the legs and back
• Take a moment to recharge
This position is used for recovery and postural
breaks as we slow down to a walk on the pedals.
SPEED COACHING CUES
1. Slide forward in the saddle
2. Toes slightly down – fixed ankle
3. Prevent bouncing in the saddle: Push and Pull,
draw in the abs and add Resistance
4. Relax the upper body
5. Chin tucked in, eyes down
6. Help people feel success by saying “if your legs
are starting to slow, it’s OK, just do your best”
© Les Mills International Ltd 2022
MUSIC
Money Money (5:28)
Purple Disco Machine & Pink Flamingo
01 Rhythm Revue
2021 Sweat It Out! Distributed by Warner Music
Australia Pty Ltd.
Written by: Schmidt, Mendelsohn, Jerome, Deidre Muro,
Abramson, Derek Muro, Sidney

Milkumana (5:15)
King Stingray
02 2021 King Stingray. Under exclusive license to Cooking
Vinyl Australia.
Written by: Kellaway, Yunupingu

Gangsta's Paradise (5:37)

03 Coolio feat. L.V.

Courtesy of the Universal Music Group.
Written by: Wonder, Ivey, Rasheed, Sanders

Someone To You (3:30)

04 BANNERS
Courtesy of the Universal Music Group.
Written by: Hollander, Nelson, Michaels

Someone To You (2:04)

BANNERS
Courtesy of the Universal Music Group.
Written by: Hollander, Nelson, Michaels

The Bass (5:58)

05 EZ
Courtesy of Les Mills Music Licensing Ltd.
Written by: Martins

Superhuman (Extended Mix) (6:58)

06 Tritonal & Codeko

2021 Enhanced Recordings / Enhanced Music.
Written by: Cisneros, Reed, Clark, Truitt, Douville

Raindrops (Avao Remix) (6:11)

Ben Nicky feat. Stunt
07 2020 Central Station Records, under exclusive license
from Xploded Music Limited. Licensed courtesy of Central
Station Records.
Written by: Valler, Downes, Lappessen, Alisson, Kappmeier

How Will I Know (3:33)

08 Di-Horned
2022 Les Mills Music Licensing Ltd.
Written by: Walden, Merrill, Rubican

Because The Night (3:36)

OUTRO The Midnight feat. Nikki Flores

2021 Counter Records.
Written by: Springsteen, Smith

RPM 94 © Les Mills International Ltd 2022

RPM 94
We are on the road with RPM 94, "Sit up tall,
shake your arms, hinge forward from the hips to
ride easy. We are rolling team."

A cool disco feel takes us back in time as we hit

the road in the Warm-up with Base Resistance.
We create light muscle tension to connect us to
the road and to the workout.

The Pace track lifts our intensity before we find an

old-school pure paradise classic among the Hills.
The combination of fast and slow climbs tax the
muscles and peak the heart rate.

An emotional and physical Mixed Terrain high is

next, where we chase the beat on a rolling road,
building our fitness with longer cardiovascular
efforts – perfect!
L–R: Otto Prodan, Mandi Jones, Glen Ostergaard, Tommi Wong

Three powerful Intervals come next to improve

PRESENTERS our minds and bodies before we face our
superhuman selves with Speed Work. Long
Racing efforts drop us onto the beat, leaving us
Glen Ostergaard (New Zealand) is Program feeling calm and centered before the Mountain
Director for RPM, BODYPUMP™ and Climb.
LES MILLS SPRINT™. He lives in Auckland and
is a father to three children, an avid runner,
cyclist and weight lifter. Retro beats bring the rain as the road steepens
with Heavy Climbs finishing at the peak.

Mandi Jones (New Zealand) is a

We Ride Home clapping every heart beat, and
BODYATTACK™, BODYPUMP and RPM thank you everyone for a great ride!
Trainer/Presenter/Instructor, a LES MILLS
TONE™ Trainer and a LES MILLS CORE™,
LES MILLS SPRINT and LES MILLS THE TRIP Glen
Instructor. She lives in Wellington.

Otto Prodan (Brazil) is an RPM, LES MILLS

CORE, LES MILLS THE TRIP, LES MILLS
GRIT™, LES MILLS TONE and a BODYSTEP™
Instructor. He lives in Auckland.

Tommi Wong (New Zealand) is an RPM,

LES MILLS SPRINT and a LES MILLS THE TRIP
Instructor. She lives in Auckland.

CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Diana Archer Mills
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Production Coordinator – Juliet Mora

RPM 94 © Les Mills International Ltd 2022

EXPRESS FORMATS KEY
Please note: This format is customized to this B up Build up Br Bridge (non-
release only. If time allows, you may include Track chorus)
8 Ride Home/Stretch; alternatively, tell your class C Chorus Cts Musical counts
to do their own stretches once they have left the
Intro Introduction Mins Minutes
room.
Outro Last few bars of music PC Pre-chorus

RPM 94 30-MINUTE FORMAT QC Quiet Chorus Ref Refrain (recurring

phrase or number
Track 01 Pack Ride of song lines)
Track 02 Pace Synth Synthesizer Tempo Normal pace of
the music
Track 03 Hills
V Verse
Track 04 Mixed Terrain

Track 05 Intervals

Track 08 Ride Home/ Stretch

Pace
Total Time 31:25 with Track 08
27:52 without Track 08
rpm Revolutions per 1/4 Riding on the
minute 1/4 beat
Mix and Match Formats: Should you wish to mix 1/2 SLOW – Riding on 3/4 MEDIUM – Riding
and match using different releases, please use the the 1/2 beat on the 3/4 beat
standardized 30-minute and 60-minute formats. 3/4+ BUILDING – Chasing 3/4++ Fast Pace
Be sure to check the length of your playlist! and/or riding just
under the beat

60-MINUTE FORMAT 30-MINUTE FORMAT 1/1+ A little faster than 1/1 ON THE BEAT
rpm
Track 01 Pack Ride Track 01 Pack Ride
Track 02 Pace Track 03 Hills Resistance
Track 03 Hills Track 04 Mixed Terrain
Track 04 Mixed Terrain Track 05 Intervals A Attack Resistance B Base Resistance

Track 05 Intervals Track 07 Mountain Climb C Climbing Resistance R Racing Resistance

Track 06 Speed Work Track 08 Ride Home/  Increase Resistance  Maintain Resistance
Stretch
Track 03 Hills (if time allows)  Decrease Resistance
Track 06 Speed Work

Track 07

Track 08
Mountain Climb

Ride Home/
HEY INSTRUCTORS
Stretch
When it comes to mixing up past releases, please
(if time allows)
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 apply more modern Coaching
language, terminology, and reworked sentence
structure/language – use this for future releases as
well please.

If you are using a Track 8 (Ride Home/Stretch)

from Release 63 onwards, there is no need to
teach a Track 9 (Stretch) from releases prior to
RPM 63.

RELEASE FEEDBACK
Tell us what you think of this release.
Visit lesmills.com/release-feedback

RPM 94 © Les Mills International Ltd 2022

01. PACK RIDE
1/1 = 120rpm
TRACK FOCUS TRACK PROFILE
• Connect with your participants by being warm 3 blocks of gradual accelerations onto the beat
and welcoming with your body language and using Racing Resistance. Blocks 2 & 3 finish
voice; get them ready for the workout ahead. with 30 seconds on a slower Pace using heavier
Resistance.
• Clearly coach the different Positions,
Resistances and Paces throughout the track to
make sure everyone is warm and ready to lift
the intensity by the end of the track.

Music Sequence/Exercise Resistance Pace PI

0:05 Intro / Money, money 4x8 Seated Recovery  ½ E
0:21 Instr / (Beat) 4x8 Ride Easy B ¾

1 0:37 V1 / I gotta let the

1:09 C / Money, money
8x8
4x8
Ride Easy
Ride Easy


¾
¾+
1:25 Whoa, just a bit 4x8 Racing R 1/1

1:41 V2 / Roll up the the 8x8 Ride Easy  ¾

2:13 PC / See a dark pair 4x8 Ride Easy  ¾+
2 2:29 C / Money, money 8x8 Racing R 1/1

3:01 Money, money 8x8 Ride Easy  ½

BLOCK 2
3
3:33 V3 / Roll up to the 28x8
 to B

RPM 94 © Les Mills International Ltd 2022

01. MONEY MONEY 5:28mins
TECHNIQUE AND COACHING
BLOCK 1
Use Layer 1 cues to set up the Position,
Resistance and Pace in this first block. Be
conversational and upbeat with your voice to
match the feel of the song and to help connect
with your class.
• Let's warm up the muscles and lift our heart
rate to get ready for the workout ahead
• Ride Easy: Hips back in the seat, nice and
relaxed on the handlebars
• Light muscle pressure, Base Resistance rolling,
Medium Pace
• Hands soft on the handlebars, chest is
lifted, hips back in the saddle, a little core
tension to stabilize the hips in the seat
• Light gear change, start to build
• We're going to find our Racing Resistance,
good muscle pressure that allows us to ride
near or on the beat
• Reach out, 15 seconds in Racing
• A little bit of Money!
BLOCK 2
Use Layer 2 cues to build on your Layer 1 cues
and begin to Manipulate Intensity by helping your
class get warmer as we move further into this Pack
Ride. When we add a gear past Racing Resistance
and slow to the half beat, explain how it should
feel and why, so that everyone can feel those leg
muscles firing up!
• Back to Ride Easy, light reduction back towards
Base Resistance
• Cycle SET – hands shoulder-width apart,
chest lifted, soft elbows, hips back
• This is our home base for riding – safe, smooth
and efficient
• This time, we're going to go for 30 seconds
near or on the beat, whatever feels good to
you right now
• Racing, reach out, easy beat
• Nice and relaxed as you reach out those arms;
hips are still back in the saddle
• Slow down to half Pace, add a couple of
turns to what feels a little heavier than Racing
Resistance. This allows us to warm up the
muscles a lot quicker
RPM 94
BLOCK 3
Bring the energy and excitement to your voice
and body language as we move through this
last block of work, getting ready for the rest of
the workout. Layer 3 cues will help to Motivate
everyone for the workout ahead.
• Reduce the Resistance, back down under
Racing Resistance
• Last set! Rolling at a Medium Pace
• Racing Resistance feels like it's starting to push
back at you. When you want to, you can go
near or on the beat
• 30 seconds, Racing!
• Nice and relaxed, nice smooth circles
• We're going to head back to that heavier
pressure at the end of this Warm-up to really
fire up the muscles in the legs
• Slow down, half Pace, heavy turn – 1 or 2 gears
past Racing Resistance
• Fire up the leg muscles a lot quicker so we
head into Track 2 with a lot more warmth in the
legs
PERFORMANCE
This is a super cool, smooth song to get your class
warm and ready to ride. Try to match the vibe of
the song with your voice and body language to
bring the cool beats alive.
TRACK TIP
Be warm and open with your Coaching to help
all your riders feel welcome and excited to ride
today. This will help you get the most out of them
throughout the class and set everyone up for a
great workout ahead.
© Les Mills International Ltd 2022
02. PACE
1/1 = 135rpm
TRACK FOCUS TRACK PROFILE
• Coach the fast transitions by using clear PRP 4 fast flats of varied lengths with short climbs in
cues. between.
• Challenge your class to ride on or close to the
beat in the Racing phases to get the heart rate
up.

Music Sequence/Exercise Resistance Pace PI

0:00 C / Milkumana 4x8 Ride Easy B ¾ E

1 0:15 V1 / Gu bukmak yolngu 4x8 Ride Easy  ½

0:30 C / Milkumana! 4x8 Ride Easy  ¾ M

0:44 V2 / I've got a 8x8 Ride Easy  ½ E

1:12 C / Milkumana! 7x8 Racing  to R ¾+–1/1 H
1:37 Instr / (Didgeridoo) 3x8 Ride Easy  to C ½ M
2 1:48 Rep / I don't know where 8x8 Standing Climb  ½
Accelerate on last 8cts
2:17 / I don't know where 12x8 Racing (Forward)  to R ¾+–1/1 H

3 2:59 V3 / I've got a 37x8 BLOCK 2

 to B

RPM 94 © Les Mills International Ltd 2022

02. MILKUMANA 5:15mins
TECHNIQUE AND COACHING
BLOCK 1
The first block is short; use it to coach the basics
and profile the track. A chance for your class to
roll the legs.
• Light on the handlebars, chest is lifted and
core is braced
• Find Ride Easy: rolling through Medium Pace
• Longer Racing efforts to build our cardio
fitness
• Slow Pace, half Pace, enough Resistance to
slow the legs and so you can feel the beat
• Same Resistance, start to roll the legs, Medium
Pace
BLOCK 2
Block 2 has Racing phases with a climb in
between and it's the first chance in this workout
for a proper spike in heart rate. Use Layer 1 cues
to set up great Position, Resistance and Pace in
the first Racing phase. Then focus on cueing the
transition into and out of Standing Climb with
plenty of warning. Use Layer 2 cues during those
longer 45-second Racing phases to Improve
Technique and to help your class find and stay on
or close to the beat.
• Eyes on Resistance, reduce back, rolling
through, half Pace
• Hips are back in the saddle, hands are
relaxed on the handlebars
• We're going to speed it up, Racing Resistance,
slide forward and Race!
• 30 seconds on the beat
• Slide the hips forward slightly and dip the
toes
• On or near the beat
• Starting to use open-mouth breathing now!
• Slow down, half Pace, add just under Climbing
Resistance
• We're going to come off the top of this climb
and go straight into Racing phase
• Lean in, a little acceleration, sit, back off to
Racing Resistance. Let's go!
• Good muscle pressure – I can feel it!
• Heart rate is starting to peak now!
• First true effort of the class!
RPM 94
BLOCK 3
This block is exactly the same as the last so let
your class know this to get them ready to go
again. Focus on coaching the quick transitions
between Racing and Standing Climb but now
bring in Layer 3 cues to help Motivate everyone
to the end of the track. Glen did this by being
energetic with his voice and body language and
matching the energy of the music so he could
keep everyone engaged to the last beat.
• The half Pace gives us the Recovery
• We're going to do that all over again – 30 on
the flat, 30 on the climb, 45 on the flat
• Slide forward, 30 on the beat!
• Now that we're warm you can be on the beat
or just chasing the beat
• Here comes the climb – heavy turn, remain
seated, light turn, Standing Climb
• Firm up the grip, elbows nice and soft, keep
your chest lifted
• We're going to roll off the top of this last
Climb. 45 seconds of Racing and that's us
done!
• Last 15 seconds, stay on it!
PERFORMANCE
Match the upbeat energy of this track with your
voice and body language. Watch how Glen does
this on the Masterclass.
TRACK TIP
The transitions in this track are quick so make
sure you know the choreography and music well.
By doing so, you can pre-cue the changes in the
choreography so that your participants know
exactly what they are going to do and so they can
get the most out of each block of work.
© Les Mills International Ltd 2022
03. HILLS
1/1 = 80rpm
TRACK FOCUS TRACK PROFILE
• Clearly coach the Pace changes in the 4 progressive climbs using Climbing Resistance
Standing Climb combinations. and different Paces to improve our stength and
• Give options to add or reduce Resistance endurance.
as needed to empower your participants to
maximize their strength in the Power Climb
phases.

Music Sequence/Exercise Resistance Pace PI

0:00 Instr / (Violins) 4x8 Seated Recovery B ½ E
0:12 V1 / As I walk through 8x8 Ride Easy R 1/1 M

C
1 0:36 I really hate to 4x8 Ride Easy 1/1

0:48 C / Been spendin' 8x8 4x COMBINATION H

1x8 Standing Climb  or opt  1/1
1x8 Standing Climb  ½

1:12 V2 / Look at the 12x8 Ride Easy  ½

1:48 Ref / Tell me why are 4x8 Power Climb  or opt  ½

2 2:00 C / Been spendin' 12x8 6x COMBINATION

1x8 Standing Climb  or opt  1/1
1x8 Standing Climb  ½

3 BLOCK 2
2:36 V2 / Look at the 28x8  ½

4:00 V3 / Power and the 8x8 Ride Easy  ½

4:24 C / Been spendin' 16x8 8x COMBINATION
1x Standing Climb  or opt  1/1

4 1x Standing Climb 

½
5:12 Outro / 8x8 Power Climb ½
 to B

RPM 94 © Les Mills International Ltd 2022

03. GANGSTA'S PARADISE 5:37mins
TECHNIQUE AND COACHING
BLOCK 1
Use this first block to set up Position, Resistance
and Pace by using Layer 1 cues. Be clear in
coaching the profile ahead so when you get to
the 4x Combination, your participants can feel
confident with the quick Pace changes.
• Time to give some love and appreciation to
the Hills
• Hinge forward from the hips, Ride Easy, on the
beat – 1, 2, 1, 2
• Ride Easy, chest up, butt back, hands
shoulder width apart
• Racing Resistance on the dial, turn until you've
got some good pressure on the legs
• Up ahead, 4 climbs, moving from this Pace
here to a slow, steady beat
• The one coming up is short
• Start to build a Heavy Climbing Resistance in
the legs
• First climb. Stand quickly – 1, 2, 1, 2
• Standing Climb: lift your chest, butt over
saddle
• Slow – 1, 2
• Chest lifted, abs braced
RPM 94
BLOCKS 2 AND 3
Continue to use Layer 1 cues but now, build
on them by using Layer 2 cues to Manipulate
Intensity and Improve Technique. What does
Climbing Resistance feel like in the legs? How
would you be breathing if you were working at
the correct level of Intensity?
• We're going to slow things down in the saddle
• Hips back, core tight
• Check in to what Heavy Resistance feels like,
it's that heavy muscle pressure that pushes
strong on the pedal
• Now each climb is going to get a little steeper
and a little longer
• Take a turn clockwise, Power Climb, hands
wide
• So that push back got a little stronger
• We're up, Standing Climb, quickly!
• Slow, slow –1, 2
• Let the Resistance slow us to the beat
• That's 4 down – we have 2 more to go!
• Use your strength to pull the bars
• Pull from the knees up, bring in the quads,
bring in the push
• Now we're breathing heavily!
• As we sit in the saddle, the legs are primed
for strength. When the hips are back, we get
leverage for full potential from our legs
• You know what strength loves the most?
Progression! We're going to take a little turn, if
we can!
• Power Climb
• We're going to close our eyes on this one –
let's open our hearts to it
• As we surge, we accelerate under the load and
increase our power output
© Les Mills International Ltd 2022
03. GANGSTA'S PARADISE 5:37mins
TECHNIQUE AND COACHING
BLOCK 4
Use Layer 3 cues to Motivate your class to finish
strong. It's a big block of work so make sure you
role-model the physical Intensity and encourage
your class to help them get to the end.

• Fourth and final Hill ahead!

• So what are we willing to commit to? If we can,
one more gear!
• We're going longer, 8 times, surge and slow!
• Let the music take you!
• As we take on these next four, we're going to
honor our effort, every turn we've made
• With the legs burning, the heart rate
pounding, we are products of fitness, of
strength!
• Let's hold this, sit, Power Climb
• Just when you think it's done, every RPM rider
knows we've got a little more on the horizon,
15 seconds!

TRACK TIP
The mix of Pace with progressively lengthening
blocks of work makes this a really challenging
Hills track. To help your class feel successful,
focus on clearly coaching the differences in Pace
within the combination efforts. Once they are
riding confidently, then layer in coaching that will
encourage them to manage the Resistance and
Intensity.

RPM 94 © Les Mills International Ltd 2022

04. MIXED TERRAIN
1/1 = 150rpm
TRACK FOCUS TRACK PROFILE
• This Mixed Terrain track has a lot of fast 3 energetic rounds of Mixed Terrain with a
transitions so focus on coaching the basics by combination of short climbs and longer fast flats.
using clear Layer 1 PRP cues. That way, your
class knows exactly where they are going.

Music Sequence/Exercise Resistance Pace PI

0:00 Instr (Swirl) 1x8 Seated Recovery B ¾ E
0:03 / (Beat) 4x8 Ride Easy  ¾

1 0:16 V1 / I don't wanna 8x8 Ride Easy R ½

0:42 B up / and if you feel 8x8 Ride Easy  ¾ M
1:07 C / And if the suns 8x8 Racing (Forward) R ¾++ H
1:33 V2 / I don't even need 8x8 Ride Easy  ½ E
1:59 PC / I just wanna 4x8 Standing Climb C ½ M
2:11 C / And if the sun's 8x8 Racing (Forward)  to R ¾++ H
2 2:37 Br / The kingdom 4x8 Standing Climb  to C ½
2:50 C / I just wanna be 8x8 Racing (Forward)  to R ¾++
3:15 Rep / someone to you 4x8 Aero-Racing (Forward)  ¾++

3:28 Instr / (Low) ½x8 Transition ½

3 3:31 V3 / I don't even 36x8 BLOCK 2

 to B

Acknowledge your new participants and let them

know they can leave now if they choose to.

RPM 94 © Les Mills International Ltd 2022

04. SOMEONE TO YOU 5:34mins
TECHNIQUE AND COACHING
BLOCK 1
This first block is a great chance to set up Racing
Resistance before the fast blocks 2 and 3 hit. Use
Layer 1 cues to do this, focusing on Position and
Pace.
• Ride easy, chest up, elbows soft
• Take Ride Easy, rolling through, slowing to a
half Pace
• Racing Resistance on the wheel plus two gears
• Back on gear, starting to roll, Medium Pace
• You want to find your chasing Pace, this one is
fast so we are going to ride near the beat
• First time out of the gates, 30 seconds!
• Racing Resistance on the wheel, accelerate,
chase
• Chasing the beat: hips forward, chest up, dip
toes, abs braced
BLOCK 2
Block 2 has a short 30-second Ride Easy before
we hit the working phase with not much rest. The
transitions are quick so it's important to coach
the choreography clearly to make sure everyone
knows what they are doing. Once you've done
that, think about what Layer 2 Speed cues you
could use to help your class chase the beat of this
fast track.
• Slow half Pace, add one gear past Racing
Resistance. Slowing the legs gives us a bit of
Recovery
• A long effort coming up – we're going to
climb, race, climb and then race twice
• Heavy turn clockwise, Climbing Resistance,
Standing Climb, chest up, butt back and abs
braced
• 30 seconds, burn off at the top
• Sit, back off, Racing!
• Now we can feel it, right? Heart is beating fast,
legs are starting to burn! 15 seconds more!
• Second climb coming – slow, heavy, Standing
Climb
• 45 seconds this time, sit, reduce, chasing!
• We build our fitness today!
• Aero-Racing, last 15 seconds!
RPM 94
BLOCK 3
Let your class know that this block is a repeat
of Block 2; this way they know what they are
going into and you can focus on Motivating and
Inspiring them to the end of the track by using
Layer 3 cues. Don't forget to have fun with this
one! It's a great track!
• One more – boom! Climb, race, climb, race,
done!
• Climbing Resistance, Standing Climb, strong
core
• A little side-to-side action with the hips, lean
into the handlebars just a little
• 30 seconds! So good! Great conditioning
everybody
• Hips forward, dip toes
• Last climb, heavy pressure, Standing Climb –
let's go!
• Sit, reduce, Racing! 45 seconds!
• Open-mouth breathing!
PERFORMANCE
The music of this track is such a great Pop song to
sing along to. Match the fun and upbeat vibe of
the song with your body language and voice and
don't be afraid to have fun with the lyrics.
TRACK TIP
Blocks 2 and 3 of this track have fast transitions
between Standing Climb and Racing and
there's not a lot of Recovery time. To help your
class get the most out of this track, focus on
coaching simple Layer 1 PRP cues throughout
the two blocks. See how Glen does this on the
Masterclass footage.
© Les Mills International Ltd 2022
05. INTERVALS
1/1 = 87rpm
TRACK FOCUS TRACK PROFILE
• Emphasize what Attack Resistance should feel 3 identical 60-second Intervals to challenge our
like to get the maximum Intensity and effort fitness.
out of your class for each 60-second Interval.

Music Sequence/Exercise Resistance Pace PI

0:00 Instr / (Eerie) 8x8 Seated Recovery B ½ E
0:22 / (Beat) 8x8 Ride Easy R 1/1

0:44 Build / (Vocals) 8x8 Ride Easy  1/1

1:06 Instr / (Synth drop) 4x8 Standing Attack A 1/1 H

1 1:17 4x8 Racing  1/1

1:28 / (Distorted vocals) 4x8 Standing Attack  1/1

1:39 4x8 Racing  1/1

1:50 (Vocals) 8x8 Racing  1/1

2:13 Instr / 8x8 Seated Recovery  ½ E

2:35 Build (Vocals) 8x8 Ride Easy  1/1

2:57 Instr / (Synth drop) 4x8 Standing Attack A 1/1 H

2 3:08
3:19 / (Distorted vocals)
4x8
4x8
Racing
Standing Attack


1/1

1/1

3:30 4x8 Racing  1/1

3:41 (Vocals) 8x8 Racing  1/1

4:03 Outro / 40x8 BLOCK 2

3  to B

RPM 94 © Les Mills International Ltd 2022

05. THE BASS 5:58mins
TECHNIQUE AND COACHING
BLOCK 1
Describe the feeling of Attack Resistance as soon
as possible to get your class moving with the
correct Resistance. Follow this by setting up great
Position and Pace by using Layer 1 cues. This will
help your class to ride with the right Intensity for
the first 60-second Interval.
BLOCK 3
Final 60-second push to the end! This is the third
time your class has done this so by now they
should know what's ahead of them. Focus on
getting your riders to push to the very end and
to work their hardest by using Layer 3 cues to
Motivate and Inspire.

• Intervals – High Intensity training. It's about
sustaining Pace with strong muscle pressure so
you can max out!
• 3 rounds, 60 seconds each. Are you in?
• Ride Easy: start rolling on the beat
• Add Racing Resistance, good muscle pressure,
so it takes effort to stay on the beat
• We're going to go above Racing Resistance
with our next gear; it's going to take more
effort
• We want to make it feel like wet cement
• Attack Resistance – strong muscle pressure,
big pedal drive, should be hard to push
• Standing Attack: Hips forward, chest lifted
• Racing: Butt back in the saddle, hands wide
on the handlebars, concrete legs
• Standing Attack: Lean in, push up
• Racing: Brace core, grip bars tightly, stomp
the pedals
• Legs should be burning and it should be hard
to breathe!
BLOCK 2
A short Recovery before another 60-second
Interval. Use the Recovery to reinforce what
Attack Resistance should feel like and then
focus on Layer 2 cues to Improve Technique and
Manipulate Intensity.
• The last set is the one that the body
remembers
• What are you going to do? You have one more
chance
• Ride Easy. Rolling on pace
• We are absolutely going to 'go for it'. I hope
you are coming with us!
• Put your Attack gear on!
• You are responsible for the effort, commit to it!
• The bigger the effort, the bigger the fitness
gains!
• Stay seated, 20 seconds, Racing!
• This is what it takes to level up your fitness.
• 10 more seconds. Your final push!
PERFORMANCE
Show your love for riding hard by physically role-
modeling the Intensity of this track. This will help
to Inspire your riders to work hard with you!
TRACK TIP
The first block has the most amount of time to set
up Attack Resistance. Focus on achieving this as
soon as possible so that your riders are riding with
great PRP straight away and to ensure they can
get the most out of this awesome Interval Track.

• Slow, reduce the gear, Seated Recovery

• It should be hard to breathe
• Ride Easy: Go above Racing Resistance
straight away
• Let's commit to the training effort. This is High
Intensity training!
• Attack Resistance – big pedal drive!
• Standing Attack: Feel the burn in the quads
• Racing: Feel the big Hamstring burn, the
glutes
• Hold pace, it's hard to breathe!
• Hold pace, your legs are burning!
• Stay seated, 20 seconds of Racing!
• Push with the legs, pulls with the arms! All the
muscles are under tension

RPM 94 © Les Mills International Ltd 2022

06. SPEED WORK
1/1 = 132rpm
TRACK FOCUS TRACK PROFILE
• Coach your class to feel and understand the Each block has a gradual build before we ride
important of Racing Resistance when we ride on the beat – Block 1 is 60 seconds on the beat,
fast and the training benefits from achieving Block 2 is 30 seconds, and then Block 3 has a 30
this. second and 60 second phase on the beat.

Music Sequence/Exercise Resistance Pace PI

0:00 Instr / (Pulse) 4x8 Seated Recovery  ½ E
0:15 / (Melodic beat) 8x8 Ride Easy B ½
1 0:44 / (Pulsing low synth) 4x8 Ride Easy  ¾
0:59 / (Synth drop) 16x8 Racing (Forward)  or opt 1/1 H

1:57 Instr / (Low) 4x8 Seated Recovery  ½ E
2:12 V1 / _ Daylight 8x8 Ride Easy  ½
2:41 PC / _ Always looking 8x8 Ride Easy R ½–¾ M
2 (Gradually build Pace)
3:10 Instr / (Clap + guitar strum) 4x8 Ride Easy  ¾+
3:24 / (Synth drop) 8x8 Racing (Forward)  1/1 H

3:53 Instr / (Low) 1x8 Transition  1/1–½ E

3:57 V2 / _ Quiet 8x8 Ride Easy  ½

4:26 PC / _ Always looking 8x8 Ride Easy R ½–¾ M
(Gradually build Pace)

3 4:55 Instr / (Clap + guitar strum)

5:10 / (Synth drop)
4x8
8x8
Ride Easy
Racing (Forward)


¾+
1/1 H
5:39 Low / (Beat) 4x8 Recovery  ½ E
5:53 Outro / (Heavy synth) 16x8 Racing (Forward)  1/1 H
 to B

RPM 94 © Les Mills International Ltd 2022

06. SUPERHUMAN (EXTENDED MIX) 6:58mins
TECHNIQUE AND COACHING
BLOCK 1
Use basic Layer 1 PRP cues in this first block to set
up and describe what Racing Resistance feels like.
Once your class is using the correct Resistance,
use Layer 1 cues to set up Position and Pace so
everyone can get riding with great Technqiue.
• When you're ready, hinge forward from the
hips, come down, Ride Easy, hips back in the
saddle
• Half Pace, Base Resistance on your dial
• Speed Intervals ahead
• Let's reset – hips back, hands shoulder-width
apart, relax the elbows, light brace in the
belly
• First Interval is for 1 minute and we're going to
move just above Base Resistance
• Turn clockwise, Medium Pace
• Let the legs take you where they need to go
• This is feeling good! 30 seconds!
BLOCK 2
This block has a long build up into the 30-second
Racing phase. It's a great opportunity to use
Layer 1 PRP cues and to use Layer 2 cues to
Improve Technique and Manipulate Intensity.
See how Mandi did this by describing what the
right Resistance and Pace feels like and why it is
important when riding on the beat.
BLOCK 3
Last block and we finish with a 60-second block
of Speed! Use Layer 3 Coaching here to Motivate
and Inspire your class but don't forget to let the
amazing piece of music shine too!
• Start to turn to Racing Resistance
• Up ahead we're going to try something a little
different – we know how to move to Pace;
we're now going to internalize what it is to feel
the muscles
• Come with us, take your eyes down and close
them
• Turn right until you feel that good pressure.
The muscles are going to pull; they're going
to react. That's when we know we're having a
quality ride
• What we've done there is created awareness;
awareness gives us power
• We have nothing to lose on this next
30 seconds!
• We're going to finish how we started!
1 minute!
• It's going to get challenging; if the legs slow,
let them
• Maintain pressure because that's how we get
the training effect
• Your desire isn't going to slow down – you and
us, 15 seconds!

TRACK TIP
• Next 3 Intervals – 2 short, 1 long
This track has an incredible sound. Use the
• To move on the beat, we need Racing
building Speed phases to front load your
Resistance and good pressure
coaching for the Racing phases, so that when
• Turn clockwise on the dial, start to build that the beat drops and we're riding on the beat our
light pressure back on the pedal participants can feel the power of this song.
• We're searching for a little push back in the
pedal
• Now, before we build up the the beat, we're
going to take the time to build our Pace
• Get our bodies set in a great Position to ride
well on Speed
• Dip the toes, relax the upper body
• As we get right up onto the beat, the pressure
allows the muscles to react, to lift the heart
rate, to give an excellent training effect

RPM 94 © Les Mills International Ltd 2022

07. MOUNTAIN CLIMB
1/1 = 69rpm
TRACK FOCUS TRACK PROFILE
• Motivate your class to work hard in this final A short 15-second Standing Climb in Block 1,
track by matching the energy of the music with followed by 90 seconds of mixed climbing in
your body language and voice. This will help Block 2, and 60 second climbs in Blocks 3 & 4.
drive everyone home.

Music Sequence/Exercise Resistance Pace PI

0:00 Instr / (Distorted vocals) 4x8 Seated Recovery B 1/1 E

1 
0:14 Beat (Heavy) 4x8 Ride Easy 1/1

0:28 Instr / (Heavy + sirens) 4x8 Standing Climb C 1/1 H

0:42 V1 / Hold my hand 4x8 Standing Recovery  ½ E

0:56 Shining star 4x8 Ride Easy  1/1

1:10 Br / You bring me to 1x8 Transition C 1/1–½

1:13 PC / Feels so lonely 4x8 Standing Climb  ½ M

1:27 QC / Feels like the 5x8 Standing Climb  1/1

2 1:44 Instr / (Synth) 8x8 Power Climb  1/1

2:12 / (Heavy synth) 4x8 Standing Climb  1/1 H

2:26 / (Heavy beat) 4x8 Power Climb  1/1

2:40 / (Heavy synth) 4x8 Standing Climb  1/1

2:54 / (Heavy beat) 4x8 Power Climb  1/1

3:08 Instr / (Low whirl) 1x8 Transition  ½ E

3:11 PC / Feels so lonely 4x8 Seated Recovery or  ½
Ride Easy
3:25 C / Feels like the 4x8 Ride Easy  1/1 M
3:39 Instr / (Pulse) ½/8 Transition C 1/1

3 3:41 / (Heavy synth) 4x8 Standing Climb  1/1 H

3:55 / (Heavy synth) 4x8 Standing Attack  1/1

4:09 / (Heavy synth) 4x8 Standing Climb  1/1

4:23 / (Heavy synth) 4x8 Standing Attack  1/1

Opt 1/1+ on last 2x8

4:37 Br / 25½x8 BLOCK 3

4  to B

RPM 94 © Les Mills International Ltd 2022

07. RAINDROPS (AVAO REMIX) 6:11mins
TECHNIQUE AND COACHING
BLOCK 1
This first block is short with just a 15-second
Standing Climb. Use simple Layer 1 PRP cues
to get everyone riding with the correct Position,
Resistance and Pace straight away.
• Mountain Climb – we've got three heavy peaks
and an epic tune to take us home
• Hinge forward from the hips, add a heavy gear,
find the beat – 1, 2, 1, 2
• Relax the shoulders, brace the belly
• Add a gear, Climbing Resistance, short
Standing Climb
• Standing Climb: chest up, butt back
BLOCK 2
The first big climb of the mountain and a bit more
time to reinforce great PRP with Layer 1 cues.
Pre-cue the transitions between Standing Climb
and Power Climb so that your class knows what
they're doing.
• Bring your butt back, drop down, slight gear
off, on the beat, Ride Easy
• Slow your legs down, but first, add a Heavy
Resistance
• Easy Standing Climb
• Hold the gear, bring your butt back, Power
Climb
• Brace your core, drive your pedals away nice
and strong, good pressure in your legs
• Stay right here for another 15 seconds
• Coming up, we have our first Power gear
alternating between Standing and Power
Climbs
• Chest up, core braced, drive your knees up
• Eyes open, ears open, pull back, Power Climb
• Standing Climb, shift from side-to-side, use
your body weight to help you
RPM 94
BLOCK 3
A short Recovery and then we're straight back
into another 60-second climb but this time we
don't sit into Power climb; instead, we find
Standing Attack. Make sure you cue this change
early on into the choreography. Now that your
class has the basics of climbing, this a great time
to use Layer 2 cues to Manipulate Intensity and
Improve Technique. See how Tommi does this by
talking about what muscles she is using in each
Position.
• Hands back on top of the handlebars, Ride
Easy, slight reduction
• We're going to focus on the Intensity
• We're going to stay Standing for 60 seconds!
Alternating Standing Climb and Standing
Attack!
• Standing Climb – core tight, knees up!
• Lean into Attack, we're going to use our quads
• Halfway through, back to Standing Climb
• Chest up, hips back. We're really working
those hamstrings and glutes!
• Let's go back to your quads – lean in, let's go!
• If you've got it, run!
BLOCK 3
The last climb of the track and it's identical to
Block 3. By now your class should know what to
feel and do, so focus on Layer 3 Coaching here
to Motivate and Inspire them to the end. A great
way to do this is to be a physical role-model and
work just as hard as them!
• One more to go, and this one is going to be
our toughest! Our steepest!
• We're going to turn all of those intentions into
actions!
• Our final effort, we're here with you!
• Lean in, use those quads to help you drive!
• Our final 30 seconds! What are you going to
do?
• Final 15! Are you ready to run? Lean in, Attack,
go!
PERFORMANCE
A 'retro' RPM track throwback to take us home!
Try to pre-cue some of your coaching in this track
to avoid overpowering the song. Instead, let the
music do the work!
© Les Mills International Ltd 2022
08. RIDE HOME / STRETCH
1/1 = 119rpm
TRACK FOCUS TRACK PROFILE
• Let the legs recover and bring the heart rate Easy Ride Home to assist Recovery and reduce
down while celebrating a great ride with your the heart rate.
class.

Music Sequence/Exercise Resistance Pace PI

0:00 Intro / How will I know 2x8 Seated Recovery  ½ E
0:08 V1 / There's a boy 8x8 Ride Easy B ¾
1 0:40 PC / Ooh, tell me 4x8 Ride Easy  ¾
0:57 C / How will I know 6x8 Racing  1/1

1:21 V2 / Oh, wake me 4x8 Ride Easy  ¾


2
1:37 PC / Ooh, tell me 4x8 Ride Easy ¾
1:53 C / How will I know 8x8 Racing  1/1

2:25 Br / If he loves me 5x8 Seated Recovery, roll shoulders

2:45 QC / If he loves me not
3 2:58 C / How will I know
3:10 QC / I'm asking you
3:22 How will I know
then transition off the bike,
shake out legs
3x8 Standing Quadricep Stretch L
3x8 Standing Glute Stretch L
3x8 Standing Quadricep Stretch R
2x8 Standing Glute Stretch R

RPM 94 © Les Mills International Ltd 2022

08. HOW WILL I KNOW 3:33mins
TECHNIQUE AND COACHING
BLOCKS 1 AND 2
Coach your class to ride at a comfortable Pace
with at least Base Resistance to help bring the
heart rate down and to flush out the legs.

• We're just going to relax now, we've done all

of the hard work!
• A little tension in our legs
• Reach out on the beat

BLOCK 3
Take your time transitioning off the bike and then
coach your class through each stretch.

• When you're ready, dismount off the bike

• Standing Quadricep Stretch – bring your
heel to your butt, keeping the knee in line,
stretching out those quads we used to attack
in the mountains
• Standing Glute Stretch – place the leg you're
holding over your thigh

CONNECTION
Use this upbeat, fun track to reconnect with your
class and to congratulate them on their ride
today.

RPM 94 © Les Mills International Ltd 2022

WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately
devoted to creating a fitter planet.
We fearlessly inspire others to discover their true
potential by falling in love with exercise.
Exercise is our global movement.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people
to enjoy the unique benefit's of movement.
OUR DECLARATION OF INTENT
The Les Mills family is made up of fitness clubs,
Instructors and millions of participants from
around the globe.
We may differ in location, religion, Race, colour
and language, but we unite in our love of
movement, music and the pursuit of healthy
living, for every single person on our planet.
At Les Mills, we believe in the dignity of each
individual within our community, and we strive
towards equality for all.
We celebrate and showcase all cultures through
our choice of role models, music and movements,
with the aim of broadening cultural awareness.
We know that what is considered appropriate
in some contexts can be seen as inappropriate
in others, and we aim to traverse these delicate
situations with the utmost respect to everyone.
RPM 94
Millions of us bind together every day to unite
through sweat. Music is in our soul. We are
passionate about it. It gives us drive and focus.
While honouring our heritage, we set course for
the future looking to inspire, innovate and create
as much as humanly possible.
We are ludicrous enough to believe that we can
change the world.
We are United.
Choosing, licensing and matching Choreography
to the right music is a huge challenge! We
screen all music and try to avoid any language or
references that may cause offense. Sometimes
there will be an alternative track (at the bottom of
the track list) for you to use instead.
We embrace open communication with our
global family so that differences of opinion can be
expressed, and education will always continue.
We are here, doors open, ready to listen and
learn.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere, for everybody.
© Les Mills International Ltd 2022