indoor cycling class

  • A lot of doubts can accompany the thought of taking your first indoor cycling class.

    “It’s too hard”
    “It’s too scary.”
    “I’m not good enough.”
    “I’m going to die.”

    Even though indoor cycling has been around for years and has proven to be an effective, efficient, and fun workout, there’s still a stigma attached to it.

    We totally get it.

    Trying something new for the first time can be intimidating and downright scary, but we’re here to tell you that it is doable, that it is fun, and that you CAN Zephyr with us.

    At Zephyr, we welcome all people no matter your shape, size, gender, ability, or athleticism. Our studio is built on community, not on how well you can take a class.

    For the past month, we’ve been keeping our eyes and ears open over on our Instagram and have gathered up some major indoor cycling myths – ones that we’ve all probably fallen for at one point in time.

    So whether you’re a seasoned pro or you’ve never taken a spin class before, we’ve got eight indoor cycling myths that might scare you, even though they shouldn’t.

    Myth #1: It will make my thighs bulky.

    Haven’t you heard? Strong, muscular, powerful legs are in. Spinning will make your thighs capable of more than you know. It’s a great way to add definition while getting in a killer cardio push – talk about the best of both worlds!

    Myth #2: It’s too hard.

    Classes at Zephyr are entirely up to you – the speed, resistance, power, and push is dependent on what you are capable of in that moment. We encourage each rider to tune into his or her body and listen to what it needs.

    Myth #3: The instructor will yell at me.

    Each instructor at Zephyr serves as a guide by simply offering direction and suggestions in class. They are trained to keep you safe, moving with the music, and staying with your breath. If something they suggest doesn’t feel right for you, we encourage you to listen to your body and make adjustments as necessary – we always encourage you doing what is best for you.

    Myth #4: Indoor cycling only works my lower body.

    Zephyr classes provide a full-body workout. They work your heart, lungs, legs, arms, and your core. Our Uplift class also gives your upper body an extra push as hand weights are used during one or two songs.

    Myth #5: I have to be in shape to ride.

    All fitness levels are welcome at Zephyr. You don’t have to have any workout experience to try a class. Studies even show that indoor cycling is one of the gentlest workouts on your joints. Virtually anyone can do it!

    Myth #6: Indoor cycling is only for women.

    Zephyr has no gender preference. We’re for anyone who wants to get in a good sweat and have some serious fun, all while forming a strong, healthy community.

    Myth #7: Everyone will be watching me.

    The lights are off or down low in every Zephyr class to ensure that riders are focusing on themselves and tuning into their own bodies. No one cares what the person next to him or her is doing – they are here to support you, not to judge you.

    Myth #8: It’s the same as biking outside.

    Although biking outside and indoor cycling use similar muscles and mechanics, they are two different workouts. Biking outside can sometimes require more gear, time, and attention. So if you don’t have any of that, indoor cycling may be a great option to try. A Zephyr class can give you a place to tune into the music, close your eyes, and focus solely on your ride. You’ll also never have to worry about changing a flat tire.

    At the end of the day, quite a few myths exist that can scare people away from giving an indoor cycling class a try. We hope this blog post offers some clarity around indoor cycling and Zephyr, opens up your mind, and pushes you to walk through our doors in Bozeman, Montana, or wherever home is for you.

    You never know until you try.

  • Benefits Of An Indoor Workout, Even In The Summer

    In Montana, we’re lucky to get 3 months of consistent sunshine, and as an indoor cycling studio we know the importance of getting outside and enjoying that summer sun – especially when we live in a place as beautiful as Bozeman.

    benefits of an indoor workout in the summer

    Summer weather gives you a chance to take your 

    workout outside and we fully support that. We also support indoor workouts that complement your adventure-filled hikes, trail runs, and mountain bike rides. Indoor workouts are also a great way to keep your fitness level up and stay injury-free.

    At Zephyr, we don’t believe you need to choose between outdoor and indoor workouts during the summer months as these two can complement each other extremely well. Not only does it keep exercise exciting, but it also keeps it fun.

    Below, check out 5 benefits of an indoor workout, even in the summer months.


    If staying consistent with your workouts is tough, incorporating a Zephyr class can help you stay on track. That’s because we have set class times for our workouts as well as the option to sign up ahead of time. By incorporating a few indoor workouts a week on the same day and time, you’ll be able to stay consistent with your efforts and avoid saying no to a sweat session.


    Outdoor workouts such as trail running, hiking, or mountain biking require some pretty serious endurance and strength. That’s where a Zephyr class can help you stay injury-free, increase endurance, and keep your fitness level high. Switching up your workout can also help you avoid a serious overuse injury.

     Avoid the Heat

    Some summer days in Montana can get well over the 90-degree mark. This can pose a risk for dehydration, heat stroke, and muscle injury. On those hotter summer days, we recommend taking your workout inside for a Zephyr class in order to avoid the heat.


    At Zephyr, we love our community. Everyone is here for themselves; we respect one another, push each other, and lift each other up. It’s a special community of like-minded individuals that can only be found inside our four walls.


    Need someone to keep you accountable? An indoor cycling class at Zephyr may just be the answer! People attending class are encouraged to sign-up beforehand. This is to ensure you have a bike as well as encourage you to come to class. Signing up is easy with our website and can even be done on your phone with the MindBody app – just download and search for Zephyr!

    As you can see, indoor and outdoor workouts are both equally beneficial. We here at Zephyr encourage you to enjoy the Great Outdoors of Montana as well as come ride with us in the studio. We know you won’t regret it.


    Want more? Check out our post on 5 Ways Exercise Helps Your Mental Health here.

  • Zephyr 101: Riding Do’s and Don’ts

    Riding at Zephyr is all about having fun, working on your fitness, and listening to your body in order to have the best ride possible. It’s also about having a safe and effective ride both on and off the bike.

    Indoor Cycling Do's and Don'ts

    Earlier this month, we had our very first Zephyr 101 class where we went back to the basics. We touched on setting up your bike properly, correct form in all three hand positions, and how to move through transitions safely and smoothly. Our riders walked away feeling empowered, confident, and ready to tackle their next indoor cycling class.

    So for this month’s blog post, we wanted to share all of the information we covered in Zephyr 101 with those that didn’t get the chance to join us in class.

    Below you will find a few riding do’s and don’ts in order to stay safe, have fun, and get the best workout you possibly can.

    Remember Your Form

    Pull back in the saddle, lightly grip the handlebars, make sure your airways are open, and keep your core engaged. Good form should be your number one priority – even before the beat.

    Hydrate (All Day)

    Zephyr is one of those workouts where you sweat…a lot! That’s why it’s important to replenish those lost fluids and electrolytes through drinking water before, during, and after class.

    Embrace The Sweat

    Sweating is your body’s way of cooling itself down, which is a very good thing. Embrace it! If you need to wipe some of it away, we provide towels at no extra charge to every rider who takes class.

    Move To The Music

    At Zephyr, we ride to the beat of the music. You want to find the downbeat and start to move your pedal stroke to match it. Once you find it, you can adjust your resistance knob to either slow your legs (more resistance) or speed them up (less resistance).

    Book Ahead Of Time

    We are so thankful for those who continue to ride with us week after week, and also to our newbies trying us out for the first time! This means that we are getting busier, so it’s a great idea to book your class ahead of time. Our new website makes booking easier than ever or you can download the free MindBody app!

    Modify If Needed

    Our instructors are meant to give you suggestions and cues, but if something doesn’t feel right, we encourage you to adjust and listen to your body.


    Indoor cycling is a great workout for endurance, stamina, and strength. In order to fully maximize your workout, we suggest stretching for a few extra minutes after class or when you get home from your ride.

    Compare Yourself To Other Riders

    There is no “one size fits all” approach for every rider. Each person looks different and uses different resistances, yet, we are all capable of amazing things.

    Tense Up On The Bike

    A huge piece of the foundation is the breath. Make sure that the airways are open and that your head is fully aligned from the top to the back of your tailbone. Always come back to that inhale and exhale as it allows you to relax into the movement.

    Show Up Late

    We pride ourselves on being respectful of everyone’s time by getting you in and out the door right on schedule. If you know you’re going to be late, just give us a call so we can plan accordingly and get you a bike by the door setup for a smooth transition.

    Ride Without Resistance

    You want your muscles to stay engaged for a safe and effective ride, and by riding without resistance, you increase your risk for injury. Always remember you can come back to that base gear at any time.

    Rely On The Handlebars

    The handlebars are merely a guide for your hands in each of the three positions. In order to keep your core engaged the entire time, rest your hands lightly on the handlebars and focus on your breath.

    Skip The Stretch

    Stretching is so important in cooling your body down and bringing your mind back to neutral. We stretch after every ride because we see it as an opportunity to maximize your workout.

    Be Afraid To Ask For Help

    Our instructors are highly trained and educated professionals who are there to help you. Don’t be afraid to ask.

    For more indoor cycling tips, check out our recent blog post on learning the Zephyr lingo!