Les Mills Rpm 56 [repack] -

Les Mills RPM 56 is a classic release from the fourth quarter of 2012, known for its high-energy music and challenging "mountain-style" intensity. Workout Overview

This release follows the standard 45-minute RPM format, simulating a variety of terrains: Intensity Peak:

The intensity builds significantly in Track 5 and stays high through Track 7. Catering to All:

The choreography is designed to be accessible for beginners (with helpful options in Tracks 5–7) while still providing a grueling workout for regulars. Standout Moment:

Track 6 is often cited as the musical highlight of the release. Tracklist & Music

The playlist features a mix of early 2010s hits and intense club tracks: Song Title Jason Derulo LaserLight Jessie J ft. David Guetta Mixed Terrain Charlie Brown Crush On You Speed Work Ya Mama (Push The Tempo) Fatboy Slim (Moguai Remix) Mountain Climb Apollo Road ATB & Dash Berlin You Are The Best Thing Ray LaMontagne 93 Million Miles Jason Mraz Key Training Tips Resistance:

Track 7 (Apollo Road) is the "big mountain" finish; ensure you have enough gear on to feel the heavy climb while maintaining the rhythm. les mills rpm 56

For newcomers, instructors often suggest completing the first four tracks and gradually adding more each week to build stamina.

Les Mills RPM 56 is a high-energy indoor cycling release from 2012, designed to build cardiovascular endurance and lower-body strength through a choreographed journey of simulated terrains. This specific release is noted for its musical intensity, particularly in the later tracks (5, 6, and 7), where the workout reaches its "cardio peak" and does not back off until the finish line. The RPM 56 Tracklist

The workout is structured into nine distinct tracks, each with a specific terrain and training focus: Track 1: Pack Ride (Warm-up)

Establishing a base resistance and finding the rhythm while warming up the legs. Track 2: Pace – Jason Derulo Increasing leg speed and building a steady aerobic base. Track 3: Hills Laserlight (DRM vs. Dayz Remix) – Electro Driverz

Building strength with increased resistance to simulate climbing a steady hill. Track 4: Mixed Terrain Charlie Brown – Coldplay

A mix of flats and short climbs, providing a brief transition before the high-intensity work begins. Track 5: Intervals Crush On You – Nero (or Cavern Buckle) Les Mills RPM 56 is a classic release

This is where the intensity spikes significantly with repeated high-effort sprints. Track 6: Speed Work Ya Mama (Push The Tempo) (Moguai Remix) – Fatboy Slim & Moguai

Described by presenters as the standout track musically, it pushes participants to their maximum speed. Track 7: Mountain Climb Apollo Road – ATB & Dash Berlin

The final peak of the workout; heavy resistance and high-power output to "conquer" the steepest part of the journey. Track 8: Ride Home You Are The Best Thing – Ray LaMontagne Slowing down the pace to facilitate active recovery. Track 9: Stretch 93 Million Miles – Jason Mraz

Final cool-down and stretching for the major muscle groups used, specifically the quads and hamstrings. Key Features of Release 56 Intensity Profile:

Release 56 is specifically designed to create a "peak" experience starting at Track 5 and maintaining high intensity through Track 7. Coaching for Newcomers:

The program emphasizes providing "options" or modifications during the hardest tracks to ensure both beginners and regulars can participate effectively. Science of Cardio Peak Training: Les Mills RPM 56: The Definitive Guide 6

Like all RPM releases, this session utilizes intervals of 60–80% heart rate combined with peaks at 85–90%, maximizing fat-burning and aerobic adaptation. Village Gym Practical Tips for Participants

Les MIlls - RPM 56 - playlist by Patrice Ducourtioux - Spotify

This guide covers the tracklist, the coaching "nuggets," the specific technical challenges of this release, and the energy profile for each track.

Les Mills RPM 56: The Definitive Guide

6. Speed Work (Flat Out): "Rocket" (Goldfrapp vs. Punks Jump Up Remix)

Music Vibe: Electro-funk.

After the mental wreckage of the Mountain, Speed Work should feel like a relief. It isn't. Track 6 is a seated speed session at 110+ RPM. The Goldfrapp remix is slippery and fast.

The challenge here is control. After heavy climbing, your nervous system is fried. Keeping your upper body still while your legs spin at 120 RPM is a skill. RPM 56’s Speed Work is short—about 4 minutes—but it feels like a fire drill.

Pacing & effort guidelines

• Use perceived exertion or heart-rate zones. Example targets:
  • Warm-up/recovery: 50–60% max HR (RPE 2–4).
  • Endurance/tempo: 65–75% max HR (RPE 5–6).
  • Climbs/threshold: 75–90% max HR (RPE 7–8).
  • Sprints: 90–100% max HR (RPE 9–10) for short bursts.
• Focus on maintaining controlled form: avoid rocking the hips during climbs, engage core, smooth pedal stroke.