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Les Mills Rpm 56
If you are trying to recreate RPM 56 today (perhaps on a home bike or in a vintage class), keep these points in mind:
Les Mills Go to product viewer dialog for this item. is widely regarded as a high-intensity release that focuses on catering to both newcomers and seasoned regulars. The workout follows a specific intensity curve that builds significantly from Track 5 and maintains a super-high intensity until the end of Track 7. Tracklist & Musical Highlights
The release is noted for its strong musical selection, particularly in the later tracks.
Track 1: Pack Ride – Drive By by Train. An easy start to introduce the body to the workout. Track 2: Pace – Breathing by Jason Derulo.
Track 3: Hills – LaserLight (Hard Club Remix Radio Edit) by Jessie J ft. David Guetta. A highlight of the first half of the release.
Track 4: Mixed Terrain – Charlie Brown by Coldplay. Described as an uplifting and favorite track for many riders.
Track 5: Intervals – Crush On You by NERO. This is where the release's peak intensity begins. les mills rpm 56
Track 6: Speed Work – Pressure (Alesso Remix) by Nadia Ali, Starkillers & Alex Kenji. Considered the musical standout and a major highlight of the entire release.
Track 7: Mountain Climb – Apollo Road (Club Version) by ATB with Dash Berlin. It is designed to push participants to their absolute limits with appropriate resistance.
Track 8: Ride Home – You Are The Best Thing by Ray LaMontagne. Track 9: Stretch – 93 Million Miles by Jason Mraz. Key Workout Features
Intensity Peak: The "super-high intensity" phase is concentrated in Tracks 5, 6, and 7.
Catering to All Levels: The release emphasizes providing options for new participants, especially in the high-intensity tracks, while still challenging regulars.
Heart Rate Goals: The workout is structured to spike heart rates into the 80%+ zone starting early in the ride, particularly by Track 3. If you are trying to recreate RPM 56
Performance Focus: Track 7 is explicitly mentioned as a place to "leave everything on the floor".
Confessions of an RPM Addict | the story of my les mills journey
This guide covers the tracklist, the coaching "nuggets," the specific technical challenges of this release, and the energy profile for each track.
Music Vibe: Acoustic, folk, melancholic.
Most RPM cool downs use pop ballads or ambient trance. RPM 56 goes rogue with an acoustic folk metal track (stripped of vocals). It feels like rowing a boat to shore after a shipwreck. It allows the heart rate to drop slowly, stretching the hip flexors while the strings play a Celtic melody. It’s weird. It’s perfect.
For those searching for the specific songs of RPM 56, here is the official running order. Note: Due to licensing, some tracks may vary slightly by region, but this is the universal master list. Track 2: Pace
| Track | Segment | Artist | Track Title | Vibe Score | | :--- | :--- | :--- | :--- | :--- | | 1 | Warm Up | The Kooks | Always Where I Need To Be | 8/10 | | 2 | Pace (Flat Road) | The Wombats | 1996 | 9/10 | | 3 | Hills (Climbing) | Kings of Leon | Radioactive | 10/10 | | 4 | Mountain (Peak) | Arcade Fire | Ready to Start | 10/10 | | 5 | Speed (Time Trial) | Swedish House Mafia | Save the World (Alesso Remix) | 9/10 | | 6 | Recovery | Coldplay | Every Teardrop is a Waterfall | 7/10 | | 7 | Race (Anaerobic) | The Naked and Famous | Punching in a Dream | 9.5/10 | | 8 | Cooldown | Florence + The Machine | No Light, No Light | 8/10 |
Music Vibe: Dubstep/house hybrid.
Acceleration tracks simulate going over small rises and sprinting down the other side. Track 3 uses the raw, distorted bass of "Kickstarts." Every time the lyric "Stand up" hits, the riders come out of the saddle for a 30-second power climb, followed by a seated sprint.
This is where RPM 56 begins to separate the fit from the unfit. The transitions are sudden. There is no "slow" recovery here; you go from Attack to Retreat in seconds.
If you survived the mountain and the speed track, your body is empty. Now comes Punching in a Dream by The Naked and Famous. This track is anxiety set to a synth beat. The Race segment in RPM 56 is a series of "attack sprints"—15 seconds on, 15 seconds off, repeated four times, followed by a seated climb. The song’s ethereal falsetto versus the chaotic, distorted chorus mirrors the ride perfectly: "I am punching in a dream..." (sprinting). "...Nothing is what it seems." (struggling to breathe). This is the make-or-break track. Finishing this means you have earned the cooldown.
Song: Heads Will Roll (A-Trak Remix) – Yeah Yeah Yeahs Time: ~5:45
The Goal: Heavy, seated climbing. Build glute and hamstring engagement. Coaching Nuggets: