Indoor Cycling: RPM, Cycle Class, and Choosing Your Workout

What is the difference between RPM and cycle class?

RPM is a specific, globally standardized indoor cycling program developed by Les Mills, characterized by its pre-choreographed routines and fixed music, whereas "cycle class" is a broad, generic term encompassing any instructor-led group exercise performed on stationary bikes, allowing for diverse styles, music, and instructor creativity.

Understanding "Cycle Class" (The Broad Category)

A "cycle class," often referred to as indoor cycling, spin class (a trademarked term often used generically), or studio cycling, is a popular form of group exercise performed on stationary bicycles. These classes are led by an instructor who guides participants through various terrains, intensities, and speeds, simulating outdoor cycling conditions like hills, sprints, and flat roads.

Key characteristics of a general cycle class include:

• Variety in Style: Instructors often have significant autonomy to design their workouts. Some classes might focus heavily on rhythm and music, others on performance metrics (like power output and heart rate zones), and some incorporate upper body movements or light weights.
• Diverse Music Selection: Music choices vary widely from instructor to instructor and class to class, contributing to the overall energy and theme of the workout.
• Instructor Customization: Each instructor brings their unique personality, teaching style, and exercise philosophy, leading to a highly varied experience even within the same gym.
• Adaptability: Most cycle classes are designed to be accessible to all fitness levels, with participants controlling their own resistance and pace to match their individual capabilities.

The primary goal of a cycle class is to provide a challenging cardiovascular workout, improve endurance, and strengthen the lower body in a fun, group setting.

Delving into "RPM" (The Specific Program)

RPM is one of the many branded group fitness programs offered by Les Mills, a global fitness company originating from New Zealand. The name RPM is often associated with "Rides Per Minute," although the program itself is simply known as RPM. It is a highly structured and standardized indoor cycling workout designed to deliver a consistent experience regardless of where in the world you take the class.

Key characteristics that define an RPM class include:

• Standardized Choreography: Every RPM class follows a pre-designed, globally consistent choreography and music track. Les Mills releases new RPM programs (called "releases") every three months, ensuring freshness while maintaining the core structure.
• Fixed Structure: An RPM class typically lasts 45-50 minutes and is divided into distinct "tracks" or phases, each with a specific focus:
  • Warm-up: Preparing the body for exercise.
  • Pace/Speed Work: Sustained efforts at moderate intensity.
  • Hill Climbs: Increasing resistance and effort to simulate uphill riding.
  • Mixed Terrain: Alternating between different intensities and positions.
  • Intervals/Sprints: Short bursts of high intensity followed by recovery.
  • Cool-down: Bringing the heart rate down and stretching.
• Certified Instructors: To teach RPM, instructors must undergo specific training and certification through Les Mills. They are trained to deliver the program exactly as choreographed, ensuring adherence to the intended workout profile.
• Focus on Performance & Technique: While music is integral, RPM places a strong emphasis on cycling technique, cadence (revolutions per minute), and perceived exertion, guiding participants through specific heart rate training zones.

The aim of RPM is to provide a predictable, effective, and motivating cardiovascular workout that builds fitness and burns calories through a structured and progressive journey.

Key Differences and Commonalities

While both RPM and generic cycle classes provide excellent indoor cycling workouts, understanding their distinctions is crucial for choosing the right fit for your preferences.

Key Differences:

• Standardization vs. Variation:
  • RPM: Highly standardized with fixed choreography and music, providing a consistent experience worldwide.
  • Cycle Class: Varies widely based on the instructor's style, music choice, and class design, offering diverse experiences.
• Program Specificity vs. General Activity:
  • RPM: A branded, pre-packaged fitness program.
  • Cycle Class: A general category of group exercise.
• Instructor Autonomy:
  • RPM: Instructors adhere strictly to the Les Mills choreography and teaching guidelines.
  • Cycle Class: Instructors typically have significant freedom to create their own routines and playlists.
• Music and Pace:
  • RPM: Music is specifically chosen and mixed by Les Mills to match the choreography and workout intensity.
  • Cycle Class: Music selection is entirely up to the individual instructor, often reflecting current trends or personal preferences.
• Global Consistency:
  • RPM: You can expect a very similar workout experience whether you take an RPM class in New York, London, or Sydney.
  • Cycle Class: The experience can differ dramatically from gym to gym, or even instructor to instructor within the same gym.

Commonalities:

• Equipment: Both utilize stationary indoor cycling bikes.
• Group Setting: Both are performed in a group environment, fostering motivation and camaraderie.
• Fitness Benefits: Both effectively improve cardiovascular health, build leg strength and endurance, and burn calories.
• Low Impact: Both offer a low-impact workout, making them joint-friendly and suitable for a wide range of individuals.
• Instructor-Led: Both require a qualified instructor to guide the class.

Choosing the Right Class for You

Deciding between RPM and a general cycle class depends largely on your personal preferences and fitness goals.

• Opt for RPM if you value:
  • Consistency: You appreciate knowing exactly what to expect from each workout, regardless of the instructor or location.
  • Structured Progression: You thrive on a clear, pre-designed workout journey that builds fitness systematically.
  • Global Brand Experience: You enjoy being part of a globally recognized fitness program.
• Choose a general Cycle Class if you prefer:
  • Variety: You like different music, instructor styles, and workout formats.
  • Spontaneity: You enjoy the element of surprise and the unique flair each instructor brings.
  • Specific Styles: You are looking for classes that might focus on particular elements like rhythm riding, power training, or virtual experiences.

It's often beneficial to try both types of classes. Many gyms offer both RPM and various forms of generic cycle classes, allowing you to experience the differences firsthand and determine which style best suits your workout personality and objectives.

The Core Benefits of Indoor Cycling (Applies to Both)

Regardless of whether you choose a branded RPM class or a generic cycle class, engaging in indoor cycling offers a wealth of health and fitness benefits:

• Cardiovascular Health: Both types of classes provide an excellent aerobic workout, strengthening the heart and lungs, improving circulation, and boosting stamina.
• Lower Body Strength and Endurance: The continuous pedaling motion, especially when incorporating resistance, effectively targets the quadriceps, hamstrings, glutes, and calves, building muscular endurance and strength.
• Low Impact: Unlike running or high-impact aerobics, indoor cycling places minimal stress on the joints, making it a suitable option for individuals with joint pain, recovering from injuries, or those seeking a gentler yet effective workout.
• Calorie Expenditure: Due to the high intensity and sustained effort, indoor cycling is an efficient way to burn a significant number of calories, aiding in weight management and fat loss.
• Community and Motivation: The group setting, combined with motivating music and instructor guidance, can significantly boost adherence and enjoyment, making it easier to stay consistent with your fitness routine.

Conclusion

In summary, the distinction between RPM and a cycle class lies primarily in their level of standardization and branding. RPM is a specific, highly structured, and globally consistent indoor cycling program under the Les Mills umbrella, known for its pre-choreographed routines and certified instructors. In contrast, "cycle class" is a generic term that encompasses any instructor-led group indoor cycling session, offering a wide array of styles, music, and instructor approaches. Both provide effective and engaging workouts, offering significant cardiovascular and strength benefits. Your choice between them will depend on your preference for structure versus variety in your fitness regimen.