WHAT IS IT?

R30® will get you fitter and feeling better in just 30 minutes. It’s a cardio workout that is as easy as riding a bike. Inspiring music and motivating coaching guides you to burn calories, improve muscular endurance, and build cardio fitness as you ride through surges, short intervals, power sections, and end with a rush. EVERYONE FINISHES FIRST!

 

HOP ON! WHAT WILL I DO?

R30 is your 30-minute cardio workout. Great music will make the time fly, and you will feel great working up a sweat! Ride at three main levels of speed, with the ability to increase or decrease the intensity of your own workout. Everything about the bike is adjustable, so R30 can be geared toward your personal level of fitness. The workout consists of 7 different tracks, each with its own energetic song and specific objective:

  1. Warm-Up – Your workout on the bike begins with the fun, familiar music. The comfortable pace of this track gets the legs moving and warms the body to prepare you for 30 minutes of fitness!
  2. Surge – Sweat starts here! Rise to the challenge with this high-energy song. The resistance starts to increase, the legs begin to move faster, and the heart rate surges higher. Feel the intensity!
  3. Endurance – Shift into a harder gear. The pace comes down as the workout focuses on building strength and burning calories. The high resistance guarantees results for your legs. Feel the heat!
  4. Short Intervals – Work hard, and then pull back. Quick bursts of intensity are each followed by a period of active recovery. These intervals will drastically improve your cardio fitness. Each short challenge is a chance to go for it!
  5. Power – Push harder at your highest resistance of the day. A strong climb will build stronger legs. Rock out and pedal hard as you feel the power!
  6. Rush – Feel the energy rush as you reach the peak of this cardio workout. This is the time to give it all the speed you’ve got! When you make the final sprint in R30, EVERYONE FINISHES FIRST!
  7. Recover – Reward your body with the recovery it needs. Steady the heart rate and stretch. Your 30 minutes of fitness are done!

 

IS IT FOR ME?

R30 is for everyone! You can make the most out of R30, whether you are just starting an exercise program or have been racing bikes for years. R30 is only 30 minutes long, and the format is easy to follow. Since the bike is completely adjustable, you are in control. R30 is perfect for:

  • Those short on time that need a complete cardio workout in 30 minutes
  • People of any age who are new to exercise or have not exercised in a long time
  • Anyone who wants to burn calories, lose weight, or just be fitter
  • Everyone who can ride a stationary bike
  • Strength-training junkies that need to add cardio to their routine
  • Athletes looking to cross train
  • Cyclists

 

HOW OFTEN SHOULD I DO IT?

R30 is a cardiovascular workout, so you can do it once or twice a week as one part of your workout routine, or you can do it almost every day as your primary form of exercise. If you are just starting out or have not exercised in a long time, don’t feel pressure to do too much too soon. As your fitness improves with R30, you will be able to increase the frequency and intensity of your classes! The best gauge of your ability to recover is how you feel between workouts, so listen to your body.