What is RPM?

RPM is an indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring instructor who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover the athlete within you - sweat and burn to reach your endorphin high.

What to expect

Your RPM™ instructor will lead you and the pack through a journey choreographed to inspirational music and incorporating riding positions and speeds to suit the terrain.

Benefits of RPM

  • Increase your cardiovascular fitness
  • Burn fat
  • Tone and shape your legs, hips, and butt
  • Increase leg strength and muscular endurance without building bulk
  • Burn an average of 675 calories in a normal 50-minute class
  • Release endorphins to leave you with a natural high

The recipe for a great inside ride:

Minutes 0 to 3
- Warm up. Pedal comfortably with little or no resistance
Minutes 3 to 7
- Add resistance. Make pedaling harder and rise out of the saddle
Minutes 7 to 11
- Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each
Minutes 11 to 15
- Active recovery. Reduce the resistance and maintain a brisk, high pace (cadence) at 88 rpm
Minutes 15 to 19
- Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
Minutes 19 to 23
- Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds
Minutes 23 to 27
- Fast and flat. Ease up on resistance and pedal at a fast pace (110+ rpm)
Minutes 27 to 31
> Steep climb. Increase resistance and slow to 70 rpm, alternating between sitting and standing for 30 seconds each.
> "Uprising," Muse
Minutes 31 to 35
> Steady cruising. Reduce resistance and pedal at your preferred cadence.
Minutes 35 to 43
> Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
Minutes 43 to 45
> Cool down. Pedal comfortably (85 rpm) with little or no resistance.


Team THF

We are a Nutrition/Fitness Consulting Business that help you reach your goals and show how to maintain those goals as well.  For a healthier more active lifestyle you desire.