Structurally, RPM 56 is celebrated for its athletic rigor. The release follows the classic RPM blueprint: a warm-up, pace setting, hill climbs, mixed terrain, interval training, and a final push. However, RPM 56 distinguishes itself through the intensity of its peak moments. The "Hill Climb" track in this release is particularly notorious. It demands significant resistance, forcing riders to engage their glutes and hamstrings in a way that simulates a steep, outdoor ascent. The choreography here is simple but punishing—riders are encouraged to find a "heavy" gear and sustain it, testing their mental fortitude as much as their muscular endurance.
Raw, gritty, and relentless. The Focus: Strength endurance and explosive speed work. The Challenge: Track 4 (Climbing) is exceptionally long and requires high resistance control. Track 6 (Speed) requires exceptional core stability.
Final cool-down and stretching for the major muscle groups used, specifically the quads and hamstrings. Key Features of Release 56 Intensity Profile:
Track 5 is traditionally the hardest track of any RPM release, and RPM 56 delivers beautifully. Utilizing a dramatic remix of a classic tune, riders take on three or four massive, sustained speed efforts. The goal here is to push to your absolute maximum speed against a heavy racing resistance. Track 6: Speed Work (The Flush) Song: She’s So High – Digital Elements les mills rpm 56
But perhaps the most touching legacy of RPM 56 comes from , a legendary Les Mills instructor and former New Zealand competitive cyclist. Sarah, who is also the wife of RPM Program Director Glen Ostergaard, presented on RPM 56 while pregnant with her first child. In an interview celebrating RPM's 100th release, Sarah reflected:
Studies have shown that high-intensity interval training (HIIT) workouts like LES MILLS RPM 56 can be effective for improving cardiovascular fitness, weight loss, and muscular endurance. A 2019 study published in the Journal of Sports Science and Medicine found that HIIT workouts resulted in significant improvements in cardiovascular fitness and weight loss in obese adults.
Described by presenters as the standout track musically, it pushes participants to their maximum speed. Track 7: Mountain Climb Apollo Road – ATB & Dash Berlin Structurally, RPM 56 is celebrated for its athletic rigor
Interval training. Track 4 blends quick flats, short climbs, and aggressive attacks. It is designed to test your recovery time and adaptability as the resistance changes quickly. Track 5: Intervals Song: Save The World (Zedd Remix) – Swedish House Mafia Terrain: Flat racing track
The resistance drops slightly from the interval track, but the cadence skyrockets. This track challenges your leg speed and efficiency, teaching your body to spin fast even when fatigued. Track 7: Mountain Climb Purpose: The final peak of strength and endurance.
It offers, a great balance, between, intensity, and recovery. The "Hill Climb" track in this release is
After the brutal intensity of Track 5, Track 6 rewards riders with an uplifting, fast tempo. The resistance is backed off slightly, allowing the legs to spin at a very high cadence. This helps oxygenate the muscles and clear out the waste products accumulated during the intervals. Track 7: Mountain Climb (The Final Summit) Song: The Rockafeller Skank – Fatboy Slim The Terrain: The ultimate peak of the ride. The Focus: Total exhaustion of the lower body muscles.
– Fatboy Slim (Moguai Remix). High-RPM sprints to test endurance and top speed. Track 7 (Mountain Climb): Apollo Road
For the Mountain Climb, make sure you have enough resistance to stand safely.