When you receive LES MILLS SPRINT™ 29, you may notice a few changes in the music. Program Director Glen Ostergaard explains why he’s excited about the new sounds, and how they will fast-track your members’ results.

Hey team!

When you come to teach the Q4’22 release, LES MILLS SPRINT 29, you may notice the music sounds a little different to previous releases. I’m absolutely loving this new feel and wanted you to be the first to know why it’s changed and how it's going to accelerate our results!

What’s different?

The beats per minute (bpm) are a little slower than I’ve previously used. In past releases it’s been in the region of 180 bpm for the Warm-Up, but it's sitting around 130 bpm in SPRINT 29.

The choreography is now more musically driven than in the past. In older releases I would create, for example, a Tabata and then pick a song where we would ride the beat; now, the workout plan is created around the music (in the same way as BODYPUMP™ or RPM™). We ride the music more through 'feel and choreography'.

The music itself is also more contemporary. I work closely with a group of specialists here at Les Mills International who are always up on where the music industry is headed. So when you listen to the playlists for 29 and 30, you’ll notice the music is less drum and bass, and a bit more modern.

As you know, the choreography in SPRINT differs from our other cycle offerings with a focus on quick transitions and short intermittent bursts of energy. The recent shift in music now complements this with various hybrids of techno, house, UK Garage and bass driven sounds to make you feel like you're in the depths of the famous Berghain nightclub in Berlin!

Why has it changed?

Les Mills programs are continuously evolving to keep up with the latest fitness and musical trends. This is to ensure the product is always serving its purpose (i.e. attract the greatest possible number of people into classes) and provide the best workout, aligned with the latest fitness science.

Every program goes through its own evolution. Those of you who teach BODYPUMP will have seen the innovations in that space over the years, along with other programs you teach / do. While SPRINT is still a relatively young program, it hasn’t changed much since it was first launched in 2015. These musical changes have been implemented to ensure the class keeps up with the times, and continues to attract people to your classes. I would describe it as "evolving the DNA of the program" through music.

What are the benefits for me and my members?

These changes mean that I’m working the hardest I ever have in SPRINT – my heart rate is off the chart!

Because the bpm is slower, in some tracks you may be riding on the half-beat, or even off the beat. As an experienced road-biker myself, the workout now feels more authentic to that type of cycling. When you cycle on the road, you have the find the right load to create the pressure in the legs. I find that the music is forcing me to work physically harder, generating an even higher intensity than before.

There’s also a better musical journey as the music is now front and center in driving the workout.

Is there anything different about how I need to learn/ coach it?

Whereas in the past we would coach to find the beat, then the load – now you will coach the load first, then find the beat. You can also connect to the music more, which always enhances the experience for the class. I’m all about connecting to the music!

What is the future of cycle?

I’m so excited about where the cycle category is going, and I really feel like we have a great collection of programs for where the market’s at today.

Right now, I’m actually trialing a brand new cycle workout at Les Mills Auckland City. It's 45 minutes and the working title is “Enduro” but this may well change. We’re seeing how members respond to it and may look to roll it out globally in the future… watch this space!

Remind me why SPRINT is such a great workout?

I absolutely love this type of training. SPRINT is the closest thing to pure HIIT and, as studies have shown, it’s one of the fastest ways to transform your fitness.

I hope you enjoy the latest release of LES MILLS SPRINT. Keep up the great work in your classes!


Glen Ostergaard is the Program Director for LES MILLS SPRINT, RPM and BODYPUMP. He lives in Auckland with his family, and is an avid runner, cyclist and weightlifter.