[gepl]

RPM 53 Sizzler

Think of RPM 53 like this: 45 minutes of riding time where we have 10 minutes to get warm in Tracks 1 and 2; 5 minutes at the end to cool down; this leaves us with about 30 minutes to work hard and push ourselves to the limit.

Make the most of your 30 minutes of work by keeping the riding and workout intensity high through focusing not only on the work phases but also on the recoveries. Effective recovery is key if you want to build fitness and increase your endurance.

Track 4 is Mixed Terrain with a difference. In this track we are riding the flats at the same paces as the climbs until we hit the sprints. You ride in the saddle at 80rpm to flush your legs, before adding enough resistance to counterbalance your body weight so you can stand and climb, maintaining the same pace throughout. Then reduce to Working Resistance, ride hard and sprint. Don’t worry, all the work will pay off: you’ll feel like Kings And Queens by the end of it!

Treat each interval in Track 5 like it’s your last! During each of the five intervals, flick the switch, and power ahead knowing there’s a recovery phase right around the corner. If you use your recoveries, you’ll work much harder than you think you can in the attack phases, and get the results to match.

There’s a real contrast in this release between emotive and fun tracks. The mix of the two enhances the ride, creating a real journey. Don’t think about it too much, just ride it and feel it.

[mikesbytes]

They have been tight lipped on the playlist

[Mel]

Not anymore, I've just put the tracklists up at totallylesmills.com

[gvl62]

Loving the new tracklisting for 53! Should be great fun to teach!

[mikesbytes]

Both the original and PPCA free versions are good. I've continued to use it in the mix post the release period

[Mel]

I'm picking up a permenant balance class next week, and haven't taught it as a permanent class for a year or 2. I'm going through my mix I'll be doing, and there'll definitely be tracks from BB53.....this was an awesome release, along with BB51.

[gepl]

This should be interesting - apply BodyBalance to RPM music and choreo...