Let’s Ride Smarter.
30 Minutes. One Bike. Zero Excuses.
R30® is your go-to cycling workout for building endurance, boosting heart health, and strengthening your legs—all in just 30 minutes. Whether you’re new to fitness or easing back in, this beginner-friendly ride delivers real results—without the pressure.
Start My 14-Day Free Trial
Short on Time or Confidence? You're in the Right Seat.
You want to improve your cardio but don’t have hours to spend.
Intense fitness trends feel overwhelming or unrealistic.
You’re looking for something safe, low-impact, and easy to start.
You want to feel capable, not pushed past your limits.
You need a workout that fits into real life—and actually works.
R30 is a beginner-friendly ride that delivers steady results, energizing music, and feel-good coaching. It’s fitness that meets you where you are.
Your First (or Favorite) Ride Starts Here
R30 is a 30-minute indoor cycling workout designed to build cardiovascular fitness, increase muscular endurance, and boost energy—without the stress of high-intensity training. Every session includes a mix of flats, surges, climbs, and recoveries, all set to upbeat music and guided by encouraging coaching.
This isn’t about pushing to your max—it’s about showing up, moving forward, and feeling stronger every time you ride.
With R30, you'll:
Improve Heart Health – Elevate your heart rate safely and effectively with structured, steady intervals.
Strengthen Legs and Lungs – Build muscular endurance and stamina with simple, proven cycling techniques.
Stay Consistent with Short Sessions – Get a complete workout in just 30 minutes—no wasted time, no overthinking.
Adjust the Intensity to Fit You – Control your own pace and resistance for a workout that works at any level.
Ride With Confidence – Friendly coaching and energizing music keep you motivated, focused, and moving forward.
If you're looking for a ride that's doable, repeatable, and built to grow with you — R30 is it.
Real Results. Just 30 Minutes at a Time.
Better Cardiovascular Fitness
Structured rides improve heart and lung capacity to help you breathe easier and feel more energized.
Muscular Endurance for Daily Life
Stronger legs and stamina mean better movement—from walking up stairs to chasing your kids.
Quick, Accessible, and Efficient
No fluff, no filler—just a time-smart workout you can actually stick to.
Stronger and More Energized — in just 3 Simple Steps
Sign up and unlock full access to R30 and all MOSSA On Demand programs—no pressure, just progress.
Follow along with expert guidance and energizing music as you tackle flats, climbs, and quick bursts—at your own pace.
After just a few sessions, you’ll feel stronger, move easier, and start believing in what your body can do again.
See How MOSSA On Demand is Helping People Move Better, Feel Stronger, and Stay Motivated
“If you are looking to get started in fitness or just looking for a virtual way to work out, this is the best program out there. It's designed to help you move and function better in life. It isn't just about reps and minutes at peak heart rate. It is about becoming stronger, healthier, and more confident about yourself. Being able to do things you couldn't before while making strides in fitness. MOSSA workouts are designed to accommodate everyone in all areas and levels of fitness.”
Amanda M.
via Email
“In the Fire Service, we often lift patients from awkward spaces such as a bed or a bathtub. Over my 29-year career, all that off-center lifting left me with chronic back pain. I had resigned myself to a lifetime of pain pills in order to sleep. Then I discovered MOSSA. The strength-based training, as well as the emphasis on flexibility and core, has produced a second chance at life without pain or medication.”
Matt K.
via Email
"A friend recommended MOSSA On Demand about 2 years ago, specifically Group Power, and I was quickly hooked. All I had were hand weights and resistance bands, but since then I've added a step and the MOSSA barbell and dumbbell sets...I love that I can be a positive role model for my kids and be a witness that you can keep moving no matter where you are physically or mentally. And I credit MOSSA for that."
Kara H.
Facebook Review
Everything You Need to Know To Ride With Confidence
What is R30?
R30 is a 30-minute indoor cycling workout designed to improve cardiovascular health and muscular endurance. It’s beginner-friendly and focused on consistency and results.
Do I need cycling experience?
Not at all. R30 is made for beginners or anyone returning to fitness. You control your speed and resistance, and the coaching makes it easy to follow.
What kind of bike do I need?
Any stationary bike will work. A spin bike or indoor cycling bike offers the best experience, but any bike with adjustable resistance can get the job done.
How intense is R30?
You set your own pace. The workouts are structured and guided, but the intensity is fully adjustable—making R30 great for all levels.
How does the 14-day free trial work?
You get full access to R30 and the entire MOSSA On Demand library for 14 days. Cancel anytime before your trial ends—no strings attached.
How often should I do R30?
2–3 rides a week is a great start. You can also pair R30 with other programs like MOVE30 or Group Core for a complete hour.
How do I get started?
Click Start My 14-Day Free Trial, set up your bike, and enjoy your first 30-minute ride today.
30 Minutes. One Bike. Zero Excuses.
R30 is your go-to cycling workout for building endurance, boosting heart health, and strengthening your legs—all in just 30 minutes. Whether you’re new to fitness or easing back in, this beginner-friendly ride delivers real results—without the pressure.
Start My 14-Day Free Trial