Fitness enthusiasts probably know this global fitness brand well, by their popular “BODY….” group exercise programs: BODYBALANCE, BODYCOMBAT, BODYJAM, BODYSTEP, and of course BODYPUMP! This New Zealand-based fitness powerhouse has been around for years and offers three unique indoor cycling programs to round out the group exercise offering: RPM, Sprint, and THE TRIP. Since the COVID-19 pandemic, the ON-DEMAND / at-home programming reaches out beyond fitness studios and clubs.
Here in Michigan, the Greater Grand Rapids YMCA offers RPM and SPRINT along with a variety of “freestyle” and ICG Coach By Color cycling classes. I’m not RPM “certified”, and usually lead 45-minute freestyle classes…and am certified to lead classes in the style of Mad Dogg Athletics (Spinning), Schwinn, and ICG programs.
Last weekend we had a PREVIEW ride with a newly certified RPM instructor, so I was able participate in my first RPM class since 2020…and ride with a few of my fellow YMCA studio cycling instructors! It was a good 45-minute ride, but I’m glad we have the opportunity to stick with the freestyle format at the Y. In this blog post, I’ll take a closer look at RPM, SPRINT, and THE TRIP…and also highlight some reasons why I prefer the freestyle cycling format over RPM.
RPM
Les Mills RPM classes update quarterly with very specific music and choreography. A typical 45-minute ride includes a warm-up, sprinting, climbing, and a cool-down…designed to improve cardiovascular endurance, strength, and overall fitness. Choreographed classes are paired with a mix of music that matches the intensity of the ride. As of March 2025, there have been 103 RPM releases, each with it’s own custom crafted TRACKLIST (these are archived online).
The perfect start for people new to group fitness, LES MILLS RPM is a highly motivating and often addictive cycle workout that lets your members burn calories, build cardio fitness, and dial up the challenge factor to match their fitness level. – Les Mills
Visit the RPM site to learn more.
Beyond the marketing materials available from Les Mills, these are some of my observations after just 3 or 4 classes in the past 10 years:
- Too structured with limited music options.
- A wide cadence range that goes as low as 50 revolutions per minute (rpm) for hill climbs to sprint work that goes as high as 140 rpms or more – I found an RPM instructor post that talked about get up to the 150-160 range!
- Excessive standing vs. seated work.
- Fewer longer tracks vs. more, but shorter tracks
- Less emphasis on optional modifications that support individual participant abilities and goals
- No options for a full hour ride (or longer Endurance format rides)
SPRINT
Fitness trends evolve, and a more recent trend has been in favor of shorter but more intense formats…and SPRINT checks this box!
Do you want to offer a new challenge in your cycle studio? LES MILLS SPRINT is HIIT on a bike, a high-intensity workout that delivers rapid results. It’s a short, intense style of training where the thrill and motivation comes from pushing physical and mental limits. – Les Mills
Visit the SPRINT site for details.
I have yet to check out a SPRINT class, but I’ve heard good things about these 30-minute HIIT rides!
THE TRIP
As fitness trends evolve, so does life in general. Our world is more virtual than ever and this trend will only continue to push the boundaries of virtual reality…THE TRIP really taps into this.
There is nothing else quite like THE TRIP. It’s a journey into the future of fitness – what we call exertainment. Inspired by cinema, live concert experiences and interactive gaming, THE TRIP is an immersive fitness experience that combines a purpose-built studio, live instructors with immersive video. The potential for what a workout can be is limitless. – Les Mills
To learn more, visit THE TRIP site.
I’m most interested in checking out THE TRIP, but have yet to search for a facility that offers this immersive cycling experience. I was surprise to learn that THE TRIP is also less than an hour…running about 40 minutes from start to finish.
Les Mills + (On Demand fitness)
All three, RPM – SPRINT – THE TRIP, are also available on-demand, in your own personal space. To learn more, visit the ON-DEMAND site…a free trial subscription is available to see which format(s) work for you!
WORK OUT ANYTIME, ANYWHERE, ON ANY DEVICE
Access your workouts on your phone, tablet, computer or stream from your TV. – Les Mills
Regardless of which cycling format you prefer, just KEEP RIDING…and always ENJOY THE RIDE!
FTRI FOR music playlists, FOR ride profiles, FOR guest posts, FOR studio reviews & more! 