Sprint 32

LES MILLS SPRINT 32
MUSIC
01. ACCELERATED WARM-UP
02. POWER ENDURANCE
03. SPRINTS
04. STRENGTH POWER
05. SPRINTS
06. POWER ENDURANCE
07. COOLDOWN
DECLARATION OF INTENT
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LES MILLS SPRINT 32 © Les Mills International Ltd 2023

MUSIC
Start Small (5:36)
01 Ninajirachi
2022 NLV Records.
Written by: Wilson
Baddest (5:24)
02 Zibal
2023 Les Mills Music Licensing Ltd.
Written by: Morisco-Tarr
Cannon (2:15)
03 Jim Junk
Courtesy of Les Mills Music Licensing Ltd.
Written by: Nasir
What Would I Do (6:23)

04 TOJA
Written by: Wijnenga, Linde
Cannon (2:15)
05 Jim Junk
Written by: Nasir
Peak (5:21)
06 Rockwell & Novelist
2022 Obsolete Medium.
Written by: Green, Kankam
Love Is Real (3:18)

07 Loods & Mall Grab
2022 Steel City Dance Discs distributed by LG105.
Written by: Alexander, Loods

SPRINT 32
L–R: Glen Ostergaard, Khiran Huston, Bronté Terrell, Billy Aw
SPRINT™ 32 is on the beat, and we train hard and fast to reach our athletic potential.
We start easy before dropping into a 4-minute steady Power push that elevates our heart rate into the
training zone.
Power Endurance to follow with 60-second efforts; now we are engaged.
Sprint Tabata to maintain our heart rate in the training zone but release muscle tension.
The highlight – a Beat Test, 3x 2-minute efforts of Strength Power, where intensity and cadence increase
every 30 seconds. Matching the beat will require huge effort but brings big results.
The final push is a second Sprint Tabata and the peak will accumulate muscle fatigue not yet seen in a
SPRINT workout.
You might notice there is no Floor Coaching in this release however feel free to choose a few moments
when you teach this in your clubs. Mixing it up keeps the workouts feeling fresh and keeps everyone on
their toes!
Maximize your time – focus on Load and Tempo and you'll reap the rewards!
Glen and the SPRINT team

PRESENTERS CREDITS
Billy Aw (Singapore) is a LES MILLS SPRINT and Creative Lead – Glen Ostergaard
LES MILLS GRIT™ Trainer/Presenter/Instructor, a Creative Directors – Diana Archer Mills,
BODYPUMP™ and RPM™ Presenter/Instructor Khiran Huston
and Les Mills THE TRIP™ Instructor. He lives in
Technical Consultant – Bryce Hastings
Singapore.
Production Coordinator – Juliet Mora
Bronté Terrell (United Kingdom) is a LES MILLS Special Thanks – Chris Richardson for his
SPRINT, LES MILLS GRIT and LES MILLS CORE™ expertise
Instructor and a BODYPUMP Presenter/Instructor.
She lives in London.
Glen Ostergaard (New Zealand) is the Creative

Lead for LES MILLS SPRINT, BODYPUMP and
FLOOR-COACHING:
RPM and lives in Auckland. He is father to
three children and is an avid runner, cyclist and
SAFETY & TIPS
weightlifter. To ensure everyone’s safety during Floor
Coaching, we suggest the following tips be
Khiran Huston (New Zealand) is a Creative/ considered:
Trainer/Presenter/Les Mills Ambassador for LES
1. Use non-slip cycle shoes and/or non-slip
MILLS SPRINT and BODYPUMP, a Creative Lead/
flooring.
Trainer/Presenter/Les Mills Ambassador for LES
MILLS TONE™, and a Les Mills Ambassador 2. Clear pathways to walk through and access
for BODYBALANCE™, LES MILLS THE TRIP, bikes and enter/exit the stage.
LES MILLS GRIT, and RPM. She works as Group 3. Remember to avoid manually adjusting
Fitness Project Manager at Les Mills International participants’ Load.
in Auckland. 4. If there is not adequate space to move safely,
and the floor is slippery, we recommend you
coach from your bike until these concerns can
TEACHING THIS RELEASE be addressed.
Mixing and Matching Floor Coaching is optional and the following tips
We do not allow mixing and matching of are useful guidelines to follow:
LES MILLS SPRINT workouts due to the unique 1. Always approach people with Care & Respect
nature of each release – particularly the specific 2. We Floor Coach no more than 2-3 times in a
combination and duration of the Work and Rest workout
Intervals used to achieve the HIIT benefits.
3. Avoid Floor Coaching in the Accelerated
Warm-Up or the last Interval of the last Track
To ensure continuity and flow in each workout, we 4. Use your bike as an anchor point when
push play and go! delivering Track Intros
We also suggest you use recent releases to keep

you and your participants up to date with new
training concepts, and occasionally throwback to
an older release.
RELEASE FEEDBACK
Tell us what you think of this release.
Visit lesmills.com/release-feedback

01. ACCELERATED WARM-UP
TRACK FOCUS
• Coach your class into the HIIT zone by clearly coaching PLT cues
WORKOUT PLAN
5x Power efforts using a Moderate – Heavy Load. Blocks 1 to 4 are each approx. 60 seconds of Work and
Block 5 is approx. 30 seconds of Work
Music Interval PLT and Coaching Tips

0:05 INTRO Set up PLT and Layer 1 cues. Start to find a Moderate – Heavy Load, a strong muscle
connection. Focus is simple sets of Intensity, through two variables: Load / Muscle
tension and fast Tempos. Take your time, find the Load that works for you.
0:59 M–H Stand 28secs Build to Power
WORK 1
1:27 M–H Stand 28secs Power
1:55 M–H Sit 28secs Power
2:22 WORK 2 M–H Stand 28secs Power




01. START SMALL 5:36mins
TECHNIQUE AND COACHING
WORK 1
Set your class into a good training Position. Set up PLT before you hit the first Work phase. Hit it hard and
challenge your class to work at a good Intensity here.
• Shift forward, Power Training Tempo – on the beat or faster
• Chest lifted, braced core, eyes up, shoulders down, Stand tall
• We are starting small then going big
• Butt back, Sit, hold
• Maintain Load, stay on the beat
• By combining the two variables we are finding Intensity
WORK 2 AND 3
Use Layer 2 cues to Improve Technique and Adjust Intensity.
• Check in with the body – we want the mouth open and want to be gasping for that breath!
• We want to feel pressure in the legs; that lets us know that we are in the workout
• Sit. Now don’t think of this track as your Warm-up, think of this as the start of your HIIT training
• If we don’t feel that hit in the heart and the lungs, if we don’t feel that pressure in the legs, can we
challenge the Load?
• Number 3 – channel your inner and baddest self today
• Rebel and resist the urge to stop
• We are peaking the heart rate
• 30 minutes is all we are going to do today. So give it your best shot!
• We are aiming for Maximum Intensity, doing our best and never giving up
WORK 4 AND 5
Motivate and prepare your class mentally for the next Intensity shift in Track 2.
• That shift of the baseline, that lets us know we are in the workout!
• This is HIIT training – we are spending 20 mins at 85% or above our max heart rate – the key is to get in
early!
• We have got your back today team, but no one will have your back like you are going to have on your
own
• We are coming to the end of that first peak, the calm before the first SPRINT storm
TRACK TIP
Match the energy and feel of the music by using an uplifting and encouraging voice when it calls for it.
Because this is the first track, don’t be too aggressive; use your voice to connect with the song.

02. POWER ENDURANCE
TRACK FOCUS
• Hit each Interval as hard as you can
WORKOUT PLAN
3x 60-second Intervals – 20 secs Stand, 20 secs Sit, 4x fast Jumps

0:00 INTRO Find Tempo. Power. 3x 60-second Intervals: 20secs Stand, 20secs Sit, 4x fast
Jumps.
"Let’s make an intention to be the baddest version of yourself and to show up at

every single Interval."
WORK 1
0:05 M–H Sit Build to Power
1:47 REST Catch your breath. We are combining Heavy Load with a fast dynamic Tempo. This
peaks the heart rate and works the muscles hard! Add a little more Load than you
think you can handle!
WORK 2
3:34 REST Rest! A question for you… did you want or need this recovery? There's a
difference. We made an intention at the start to work as hard as we can for 3
rounds – are you at that point? To want a recovery is one thing but to need it is
another!

02. POWER ENDURANCE
TRACK FOCUS
• Hit each Interval as hard as you can
WORKOUT PLAN
3x 60-second Intervals – 20 secs Stand, 20 secs Sit, 4x fast Jumps

WORK 3

02. BADDEST 5:24mins
WORK 1
Use the Introduction to set the expectation of what these Power Training Intervals should feel like, so your
class goes hard from the start. Use Layer 1 PLT cues to find good Technique, especially in the quick Jumps.
• Shift hips forward, brace abs, pump the knees and feel that heart rate rise
• Sit, shift your hips back. Our objective is to challenge the Tempo either on or over the beat
• How’s the heart rate? How are the lungs?
• Time for the kicker: 4 Jumps
• Stand – shift hips forward, Sit – hips back
• As we jump out of the saddle, we force the body to fire more muscle fiber. The result… a higher heart
rate!
WORK 2
Use Layer 2 Adjust Intensity cues to enhance the workout feel. How can your class work this Interval
harder? What will you say to help them get there?
• Power! Stand!
• We see you! We feel you!
• This pumping in the chest makes us feel alive!
• 40 seconds, Sit! Hold on
• Dig your heels in, like you’re pushing all the way into the floor. This helps you generate more Power in
your legs, to jump higher and run faster!
WORK 3
The class knows how to train Power, so start to dial up Layer 3 Motivate cues to keep them in the training.
• Now challenge the Tempo, lean in to where it hurts
• And that is where we get results – right here, right now!
• Are you ready to jump? Come with me!
TRACK TIP
Using time references in this track will help your class succeed. This is a challenging track. Cue a time
reference throughout, using clear pre-cues in the Jumps.

03. SPRINTS
TRACK FOCUS
• Challenge your class to find their maximum speed and maintain it for each Interval
WORKOUT PLAN
4x 20 seconds on, 10 seconds off – Sprints

0:00 INTRO Really quick set-up. Light – Moderate Load, Tabata. 20secs on / 10secs off.
0:05 WORK 1 L–M Sit Sprint
0:28 REST 1 down – 3 to go. Buckle up, fasten your seatbelt – go!

1:02 REST 2 down, 2 to go. If you’re new today we are almost halfway through the class! Just
keep punching it.

1:35 REST One more round. Think like a human cannon ball. We aim – fire!

2:08 REST

03. CANNON 2:15mins
WORK 1
Quickly set up PLT as the first Tabata starts straightaway. Coach your class to find their top speed and hold
it for the entire 20 seconds.
• Max Tempo as fast as you can
• Brace your abs, lift your chest, shift hips forward
• Use this time to energize the body
WORK 2
Use Layer 2 cues to Adjust Intensity or Improve Technique.
• Relax the shoulders, soften the elbows and allow the legs to do the work
• An amazing way to stay in the workout but allow the heart rate to come down
WORK 3 AND 4
Use Layer 3 cues to Inspire your class to continue to work at their full potential, finding and maintaining
their max speed.
• Like a cannon, we reload and shoot again!
• 10 seconds!
• Last one, 20 seconds – let's get it!
TRACK TIP
Use time references to break down each of the Intervals. This will make sure that your participants work for
the entire 20 seconds and help them get through to the end.

04. STRENGTH POWER
TRACK FOCUS
• Coach your class through the Tempo changes on each of the speed 'ramps' using a Heavy Load to find
top Intensity
WORKOUT PLAN
3x 2-minute blocks of Strength where we ramp our Tempo every 30 seconds – the 'beat' test

0:00 INTRO 3x 2-minute blocks of Work. We need to find a Heavy Load. Once you’ve got it
stand up!
WORK 1
0:08 H Stand 30secs Strength
0:41 H Stand 25secs Strength Power
1:56 REST Back off. 1 down, let the beat be the guide. Heavy to Stand on.
WORK 2
4:06 REST This feeling and feedback from your body, as soon as you get it you want to hold
onto it for as long as you can. It’s the repeatability of this set that creates the
Intensity!
WORK 3

04. WHAT WOULD I DO 6:23mins
WORK 1
Use Layer 1 coaching cues to set up the Strength Work, then be clear with the Tempo changes as you
ramp up the Intensity.
• Every time you hear the beep you are going to accelerate your leg speed
• Fine-tune the Heavy Load – you want it to sit in the muscles
• Come forward off the seat, firm up your grip
• Brace the core, chest lifted
• Third change, accelerate
• We’ve been set up for mechanical efficiency with good Technique. Now we are going for that muscular
sting
• Max effort, 15% faster
WORK 2
Challenge your class to push the Intensity further in this second block. Use Layer 2 Adjust Intensity cues to
take them to that next level.
• Metabolic ramp number 2
• Heavy, heavy on Tempo
• Start back from where you began
• It’s the back-to-back efforts which create that fatigue
• It’s the fatigue that gives you results
• If you’re not feeling that muscular sting, try adding more Load
• Lean forward, angle your body, counter balance your weight and drive your knees up
WORK 3
Motivate your class to stay in the workout in this final Interval by using Layer 3 cues. How will you Inspire
your class to work hard through every Tempo change all the way to the end? What will you say? What will
you do?
• If that Tempo is becoming easy, tweak the Load; remember, Load + Tempo = Intensity
• Now you can feel your lungs screaming for oxygen and we’ve caught the attention of our anaerobic
energy system, let's hold its attention
• Go back to the basics of Technique when you fatigue, chest lifted, core braced
• Now pump it! Rapid acceleration Maximum Power!
TRACK TIP
Clearly coach the Load and Tempo changes so your class can get the most out of the Work. It’s the
combination of the Heavy Load with the Power RAMPs (Rapid Acceleration Maximum Power) that makes
this track super challenging – when you find both, you really hit that HIIT 'Sweet spot!'

05. SPRINTS
TRACK FOCUS
• Challenge your class to find their maximum speed and maintain it for each Interval
WORKOUT PLAN
4x 20 seconds on, 10 seconds off – Sprints

0:00 INTRO Tabata again. Light – Moderate Load. 20secs on / 10secs off.
0:28 REST Slowing. Light – Moderate Load. 20/10 – 4 rounds. We're on round 2.

1:02 REST Leave Load. Slow the legs. Use the Sprints to reignite the legs; allow the heart rate
to drop a little, staying close to the workout.

1:35 REST 1 more. Go! Final push.

2:08 REST

05. CANNON 2:15mins
WORK 1
We get to repeat the third track again! Like before, quickly set up PLT as the effort begins straightaway.
Coach your class to find their top speed and hold it for the entire 20 seconds.
• Straight on the back of the last effort
• Chest lifted, abs braced, hips still
WORK 2
Use Layer 2 cues to Adjust Intensity or Improve Technique.
• Sprint! Like the name of the program!
• 10 seconds
• Relax the body so your legs can turn faster!
WORK 3 AND 4
Motivate your class to ride these last two Tabatas as hard as they can using your Layer 3 cues.
• Move as fast as you can for the entire 20 seconds
• Final push, 10 seconds
TRACK TIP
Hit this Tabata with full noise and energy. 4x Sprint Intervals until your last track! Coach your class to give it
their all in each block. It’s now or never!

06. POWER ENDURANCE
TRACK FOCUS
• Clearly coach your class through the series of long and short Jumps to feel the accumulation of fatigue
WORKOUT PLAN
3x 60-second rounds with short and long Jumps using a Moderate – Heavy Load

0:00 INTRO Find a Moderate – Heavy Load, find Tempo. Long then short Jumps, then a
20-second hit to finish the block. Let’s go!
WORK 1 4x Power Jumps

M–H Sit 4secs Power
0:42 8x Power Jumps
M–H Stand 2secs Power
1:03 M–H Stand 20secs Max Power
1:24 REST We are going to repeat that 2 more times. Stand long, Stand short, then a
20-second kick at the end. We are going for consistency – repeatability to the
end.

2:28 8x Power Jumps
M–H Stand 2secs Power
3:10 REST Rest. Last set. Let those Jumps accumulate the fatigue. It’s that max fatigue and
heart rate that is special about SPRINT! Mod – Heavy. Big chain!

8x Power Jumps

06. PEAK 5:21mins
WORK 1
Clearly coach your class through each movement change using PLT cues. The changes come fast so keep
those cues to a minimum using 1 to 2 words each time.
• Up, down, up, down – these are the long ones
• Chest lifted, abs braced
• Half the Jump, twice the energy
• Up, down, up, down, accelerate, Sit
• Stay up this time, 10 seconds
WORK 2
Hit this second block hard, using Layer 2 cues to Adjust Intensity or Improve Technique. Your class will
know what to do this round so the cues you’ll need are more around Intensity and how they can work
harder.
• Don’t be afraid to challenge the Load – we want you to sit on the Tempo
• We are going for fast Jumps
• Energy!
• Constant movement, constant tension
• Consistency is the key to success when you are training
• Pull up on the handlebars, use your upper body
• Muscular sting – can you feel it?
WORK 3
Final block of Work! Motivate your class to smash this last block as hard as they can! The last 20 seconds
of Standing Power will hurt so use time references to help them get through.
• Long Jumps, accelerate up, Sit, drop
• This last set of short Jumps is the most important of the whole workout. It’s that accumulation of
fatigue, that muscle burn, that gives us those results
• Count them in your head – 4, 3, 2
• Stay in the muscles
• We are not done! We are going to use every single second
• 20 seconds up, train, make some noise!
• 10 seconds!
TRACK TIP
Using clear Position cues to coach the many changes in position will help your class feel the success in this
track.

07. COOLDOWN
LOVE IS REAL 3:18mins
WORKOUT PLAN
Congratulate your participants, acknowledging their efforts today, and then encourage them to roll out on
the bike using a Tempo and Load that aids their recovery for 1–2 minutes. Include off-the-bike stretches.
Stretching should include the quads, glutes and hamstrings. Keep the Cooldown light and positive.
Take a slower Tempo with your riders so you can all recover in the last part of this track. Encourage them
to use a Light Load and an easy Tempo.

WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately Millions of us bind together every day to unite
devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honouring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, in others, and we aim to traverse these delicate
Instructors and millions of participants from around situations with the utmost respect to everyone.
the globe. Choosing, licensing and matching choreography to
We may differ in location, religion, race, colour and the right music is a huge challenge! We screen all
language, but we unite in our love of movement, music and try to avoid any language or references
music and the pursuit of healthy living, for every that may cause offense. Sometimes there will be
single person on our planet. an alternative track (at the bottom of the track list)
At Les Mills, we believe in the dignity of each for you to use instead.
individual within our community, and we strive We embrace open communication with our
towards equality for all. global family so that differences of opinion can be
We celebrate and showcase all cultures through expressed, and education will always continue.
our choice of role models, music and movements, We are here, doors open, ready to listen and learn.
with the aim of broadening cultural awareness. Above all, we are passionate about delivering
We know that what is considered appropriate life-changing fitness experiences, every time,
in others, and we aim to traverse these delicate everywhere, for everybody.
in some contexts can be seen as inappropriate

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LES MILLS SPRINT 32

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

What Would I Do (6:23)

Love Is Real (3:18)

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

L–R: Glen Ostergaard, Khiran Huston, Bronté Terrell, Billy Aw

Power Endurance to follow with 60-second efforts; now we are engaged.

Glen and the SPRINT team

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Glen Ostergaard (New Zealand) is the Creative

We also suggest you use recent releases to keep

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

2:22 WORK 2 M–H Stand 28secs Power

3:17 WORK 3 M–H Stand 28secs Power

4:12 WORK 4 M–H Stand 28secs Power

5:07 WORK 5 M–H Stand 28secs Power

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

"Let’s make an intention to be the baddest version of yourself and to show up at

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

0:39 WORK 2 L–M Sit Sprint

1:13 WORK 3 L–M Sit Sprint

1:46 WORK 4 L–M Sit Sprint

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

0:39 WORK 2 L–M Sit Sprint

1:13 WORK 3 L–M Sit Sprint

1:46 WORK 4 L–M Sit Sprint

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

Music Interval PLT and Coaching Tips

WORK 1 4x Power Jumps

WORK 2 4x Power Jumps

WORK 3 4x Power Jumps

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

OUR DECLARATION OF INTENT

LES MILLS SPRINT 32 © Les Mills International Ltd 2023

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