indoor cycling studio

  • Goals are great—but waiting until January to start them might not be the best idea. why you should start setting goals now

    When it comes to setting goals you want to crush, whether it’s working out more, eating healthier, or getting more sleep, the new year always feels like the perfect opportunity to set a resolution and finally make it happen.

    But January 1 isn’t necessarily the fresh-start that we’ve built it up to be. When you make a decision to pursue a goal and take action based on a date rather than on your readiness, you may be setting yourself up for failure. And while there are countless studies about goal-setting, none suggest that waiting until January 1 is actually beneficial.

    Research found that in 2018, only 9.2 percent of people felt that they were successful in achieving their resolution. Even more disappointing? The 42.2 percent of people say they fail in achieving their resolution every single year.

    Many people wait until the new year to set goals because a new calendar year implies starting over with a clean slate. People look at the new year as a chance at a whole new life, and it is – but why can’t your new life start right now? Why not chase your goals starting this very second? Why wait?

    There are plenty of reasons why setting goals today is actually more beneficial than waiting until the new year to do so. Check out four reasons why below.


    There’s less pressure.

    When the new year rolls around and people start making the resolution to live life to the fullest, lose fifty pounds, get a new job, or travel the world, they put a lot of pressure on themselves. If you simply commit to living better each day and avoid using a holiday as a starting point, you can eliminate that added pressure. Make goal-setting and living a life you’re proud of a daily habit rather than a holiday trend.


    It helps you set goals that actually matter to you.

    When we reach the new year, we tend to hit the ground running. This rush of decisions often brings about rather ambitious goals. These ambitious goals can feel overwhelming and bring a lot of unwanted stress in the process.

    By starting now, you can use this extra time to really think about what you want to accomplish and set the goals that matter to you. This way you can get a jumpstart on the New Year and develop good habits on your own terms. Check out our blog post on habits here!


    You’re likely to set more realistic goals.

    If you have more time to think about what you really want to achieve rather than a resolution that sounds impressive, you will set more realistic goals for yourself. You will have a higher chance of sticking to your goals if you set them on your own terms. When you treat each day as a gift and a chance for a new beginning instead of waiting for that magical first day of the year, you will have more control over your life. You create your future every single day, and you don’t have to wait until January 1 to start.


    You can prove to yourself that you’re stronger than you think.

    Why wait to change your life? You can set goals and chase dreams every day when you get out of bed; you don’t need a calendar to tell you when you can do so. When you set a future date to start something, you invalidate the present moment. Right now, is as good a time as any to start something new, and you are more than capable of transforming your life today!


    Join us in setting goals for the remainder of the year by visiting this post on Instagram or swinging by the studio to write them on our community board. We can’t wait to watch you end this year strong!

  • Right now, we’re in a big seasonal transition as we head out of summer and straight into fall. staying grounded during season of change

    School is back in session, it’s starting to get colder, we’re shifting our routine to accommodate the changes, our clients’ schedules are shifting, the days are getting shorter, and we’re most likely busier than ever.

    Our system becomes unsettled when we have to navigate a lot of change, and even the most minor things can really throw us off.  We snap back, we lose our patience, we get in a hurry, we feel constantly anxious, and unfortunately, we often beat ourselves up in the process.

    During periods of change, we often shame ourselves for not being able to stay grounded. We feel irritated, overwhelmed and exhausted. We’ve all be trapped in the pattern before, but what if we could be compassionate with ourselves and with others during this change? Better yet, what if we were aware of the impact transitions had on our system as a whole so that we could take better preventative measures?

    To help you navigate this season of change, we’ve outlined a handful of tips on how you can stay more grounded during this shift.


    Acknowledge the Change

    One of the first steps to staying grounded during an immense season of change is to simply acknowledge the transition that’s happening. Say to yourself, “I’m going through a lot of changes right now. I feel a little uncomfortable. It’s okay to feel this way.” This little reminder will help you navigate this season with a little more grace and ease.


    Create a Daily Practice

    Having a daily practice during big transitions can create a sense of stability and calm. This could be something as simple as creating a ritual around washing your face in the morning or writing down what happened that day before you head to sleep. The need for structure is strong during periods of change, and these daily practices can help you feel at ease.


    Take Care of Your Body

    Ask your body what it needs during this time. Is it more sleep? More movement? More nutrients? Pay attention to what your body is telling you and give it what it needs.


    Find Your Support System

    At Zephyr, we know the power of community. Having other people who get what you’re going through and serve no judgment in the process can relieve a lot of discomfort during a period of growth and transition. If you’re looking for that support system, we welcome you into Z – a space where we encourage everyone to show up completely as themselves.

    Check out our blog post that shares how to find your fitness community here.


    Practice Compassion, Towards Self and Others

    A time of change can be an especially hard moment in which to practice compassion. A few ways that can help are to hang out with a friend or family member that can give and receive empathy. Another way is to develop a simple mantra that you can say to yourself when you’re feeling a bit overwhelmed or anxious – practice saying, “I am enough.”


    We hope these tips help you transition into a new season of life, to practice a little compassion, and show yourself a little more support. You are enough.


  • When you’re exercising, you may be looking for a little extra motivation to power you through your cycling class or crush your HIIT workout. Some people find that motivation in the form of personal coaches or podcasts, while others turn to music to take their workouts to the next level. how music can benefit your workouts

    According to the New York Times, a study published in the journal Psychology of Sport & Exercise reveals that upbeat music helps give you the motivation to tackle high-intensity workouts.

    Researchers found that “when the participants listened to the upbeat, motivational music, their heart rates and peak power output were both higher than when they listened to a podcast or no audio at all.”

    At Zephyr, our experience is rooted in powerful music – music that moves you; physically, mentally and emotionally. We find deep relief in listening to an incredible playlist while matching our workouts to the beat. We’re firm believers that music can change your life, if you let it.

    To give you a little extra motivation when it comes to crushing your workouts, we rounded out five reasons why you should rock out during your next endorphin-drenched sweat session.


    Music can be a (good kind) of distraction.

    It has been proven that music with a strong beat can give more information to our brains to process. This “distraction” can help take your mind off of how high the resistance knob is or what weight you are pushing around in your workouts.

    Need some new tunes to listen to? Check out our September Sessions playlist on Spotify by instructor Carolyn Williams!


    It puts you “in the zone.”

    Everyone has that go-to song that when it comes on you feel unstoppable. This is in part due to the memory that’s associated with it that often comes from the context in which you first heard that song. Channeling that emotion can help boost your adrenaline and improve physical performance.


    Music can elevate your mood.

    Music can help you return back to the present and become more in tune with yourself and your body. This shift in perspective can bring your awareness back to your workout, specifically how your body is moving, how hard you are working, and the endorphin-boosting benefits your body is experiencing.


    It can up the intensity of your workout.

    If you’re looking for a little push to get you through those last few minutes of class, music can help. Studies show that songs in the range of 120-140 beats per minute have the maximum effect when it comes to upping the intensity of your workout.

    Another way to up the intensity? Switch it up! Our new Force classes are 50-minute off-the-bike sweat sessions meant to move your body to the beat of the music while using hand weights, body-weight and resistance bands – the perfect complement to our signature cycling classes. Check out our schedule here to view our upcoming classes.


    Music can help you keep the pace.

    The rhythm of your workout music can tell your brain when to move, thereby aiding exercises such as indoor cycling. Finding the beat helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.


    With or without music, moving your body on a regular basis is important to your overall well-being. So if you’re looking for the motivation to get you there, music may be the perfect answer.

    Looking for more tips? Read about how to get the most out of your next cycling class here!


  • The Zephyr Difference

    The holiday season is such a special time of year. It’s a time during which we get to be around your friends and family to celebrate, laugh, love and cherish the moments we get to spend together. where to workout in bozeman, montana

    The holidays are also a time when extra commitments may come into play – holiday parties, travel plans, happy hours and cookie exchanges, anyone?! These extra plans might put your health and fitness priorities on the backburner – and we totally get it. It’s a busy time for everyone, but just know that we’re here for you and will welcome you with arms wide open whenever you need a little sweat.

    This time of year is also the perfect time to start thinking about the New Year and what it brings to the table. A new year means a renewed sense of energy, a fresh perspective on life, and most often, a new workout routine.

    We know there are many incredible studios and gyms in Bozeman that offer top-notch classes and workouts. The fitness community in this town is one of the biggest reasons why we love where we live. There’s truly something for everyone.

    So what makes us so different? Why would Zephyr be for you?

    In order to give you a better sense of who we are and what we offer, we wanted to share with you all of the incredible things that comprise Zephyr’s core. No matter what you choose to do for your health, we want to make sure it’s a good fit for you.

    Membership Perks

    By becoming a monthly-unlimited member at Z, you dedicate your time and energy into bettering yourself through movement, music and community. We get how big of a commitment that really is so that’s why we like to say a little thank you with some awesome membership perks:

    • Discounts to Complete Body Works, including $25 ortho treatments (normally $50) and $20 off any service of $50 or more (including but not limited to massages and facials)
    • 1 free late cancel/month (normally $10)
    • 1 complimentary guest pass per month
    • Membership pauses for minimum 2 weeks + maximum 3 months
    • 10% off retail
    • 10% off class passes for immediate family members
    • 15% off any class pass at Ekam Yoga and/or Pure Barre Bozeman


    We want to make Zephyr feel like a home away from home. That’s why we have on-site showers complete with Kevin Murphy hair products courtesy of Zuri Salon and body products by Spruce & Honey. We also have blow dryers, hair ties, Glo Luxury Oil products, and post-workout supplements from PKT. No time to shower or change? Grab a Fresh Wipe on your way out the door and you’re set!

    Class Time and Variety

    Between early morning rides, lunch hour sweat dates, early afternoon sessions and after work classes, there’s a time meant for everyone. Plus, we don’t just offer indoor cycling classes. We offer multiple cross-training opportunities each week through our Dash+ and Elevate classes which incorporate strength and mobility training exercises in our loft space six days a week.

    Check out our full schedule of classes here and find out what works for you!


    Zephyr is located on the corner of Kagy and Willson, in an easily accessible location no matter from where you’re coming in town. We have plenty of free parking on-site so you’ll never have to worry about being late for class or getting a parking ticket. We’re also near coffee, smoothies, breakfast, lunch and dinner establishments, which combined with our showers makes working out to having a night out a breeze.

    Expert Instructors

    Our instructors go above and beyond before they ever teach a class. Each one of them completes Zephyr-specific training that ensures that not only do they teach a rhythmically-based class, they also develop and strengthen their own authentic energy, which allows them to lead powerfully effective and cathartic classes. Our Zephyr program also allows them to learn the ins and outs of teaching safe classes that are truly open to all (and don’t worry, they’re all CPR certified!). We love each and every one of them, and would not be able to do what we do without their dedication and hard work.

    The Community

    Finally, our unparalleled community of riders, instructors, front desk staff, supporters, and partners make up the heart of who we are. We are diverse, we lift each other up, we’re friends, we’re family, and we’re there to better ourselves and the communities we support. Together, we are truly one of a kind.

    We hope that wherever your health and fitness journey leads you in the New Year, you’ll feel just as confident and supported as we do. It’s important to find a community that you believe in and who believes in you, and we’d love to see you at Zephyr soon. If it’s your first time, don’t forget about our new client special – first week of class for just $18. Tap here to learn more.

  • Sweat For A Cause: Why we give back and how you can too

    We feel so fortunate to call Bozeman, Montana, home for many different reasons.

    Fresh air, mountain views, stunning sunsets, and access to the outdoors top anyone’s list. But, the one that stands out above the rest is the incredible people that make up this singular community.

    After calling Bozeman home for more than 18 months, we know first-hand just how special the people here are. We’ve encountered many incredible businesses, sweat alongside amazing individuals, and help support those that do a tremendous amount of good for this town.

    As a way to say “thank you” to the people of Bozeman, we host numerous events that give back to the causes and organizations that make Bozeman a home unlike any other.

    Why We Give Back

    Core to our mission is strengthening our town by supporting the incredible people and organizations that do so much good for this community. We want to bring people together, support meaningful causes, and have a great time while doing it in the best way we know how – with a serious sweat!

    Zephyr has supported 15 organizations in the past 18 months and we’ve raised more than $7,000 for them. We are whole-heartedly dedicated to helping others with no plan on slowing down anytime soon.

    How We Give Back

    We give back in numerous ways. First and foremost, we host ZephyrGives rides. Riders book their bikes for $18 and 100% of the proceeds go directly to support a different organization.

    Check out some of our past ZephyrGives and hop on our email list to be notified when our next event goes live!

    Next, we’re currently partnering with the Bozeman Co-op and HRDC for the month of November for our first-ever ZephyrGiving! If you donate $10 to fund the Healthy KidsPack Program and take 12 classes at Z during the month of November, the Bozeman Co-op and Zephyr will both match your donation – tripling its value.

    You’ll also be given the chance to win various prizes from both the Co-op and Zephyr throughout November. We hope you join us!

    Finally, we love being involved with other organizations and events around town that give back to the Bozeman community such as last month’s Girl Talk event and by donating class passes to auctions hosted by local non-profits including Eagle Mount, Bridgercare, Gallatin Valley Farm to School and Heroes & Horses . Events such as this make a tremendous impact, and we couldn’t be more honored to be involved.

    Most importantly, we are so grateful to everyone who has shown their support in-person, online, or at these various events. Our Zephyr community effects change in our broader community, which is our ultimate goal. See you again soon!

    How To Get Involved

    1. Join us for ZephyrGiving now through November 30th. Start by donating here then booking your next class here!
    2. Come ride in an upcoming ZephyrGives event by hopping on our email list
    3. Have an event coming up and want Zephyr to be involved? Send us an email at hello@zephyrcyclingstudio. We’d love to hear more!


    Want more? Check out our blog post about how exercise helps your mental health.

  • It’s an ongoing battle – runners can’t enough of the trails, skiers spend their days on the snow, cyclists never leave the saddle, and yogis tend to stay glued to their mats. Athletes of all different backgrounds can’t get enough of their individual sport, and for good reason.the importance of cross-training to take your fitness to the next level

    When you find something you like, you tend to do more of it. This can be both a blessing and a curse. Athletes can rack up hours working on their craft, and in turn, run the risk of either an overuse injury or hitting a fitness plateau.

    What is Cross-Training?

    One of the best ways to minimize this risk while staying as active as possible is by switching it up. In other words, if you’re an athlete you should be cross-training.

    Don’t get us wrong. We here at Zephyr love our spin classes. But, we also know the importance of effective and safe training.

    In order to prevent injury, avoid overtraining, and be our strongest selves, cross-training is a big component of our fitness regime. That’s one of the reasons why we partnered with Pure Barre and Ekam Yoga from the get-go. We want to not only support our fitness community, but also give our riders the opportunity for a well- rounded and effective training routine.

    Why is Cross-Training Important?

    Cross-training can provide incredible benefits to athletes of all disciplines. We’ve outlined some of the major reasons why you should cross-train below.


    Prevents overuse injuries.

    Training in a different sport can help protect those muscles and joints that may be getting too much use normally. It can also help prevent an injury from returning. For example, indoor cycling can be a great cross-training technique for a runner fighting a past knee injury. The low-impact training that cycling provides protects your knee joints and can increase your cardiovascular function.


    Helps athletes come back from an injury.

    As mentioned above, cross-training can provide a sweat-drenched workout even for those with an existing injury – and can help you recover safely. It will help keep your fitness level up by staying active in another discipline.


    Prevents a fitness plateau.

    Repetition creates monotony – not to mention the possibility of a fitness plateau. . By switching things up and trying out another activity, you will help your body and mind avoid a plateau.


    Raises overall fitness level.

    Most sports rely on a certain group of muscles to do most of the work. Even though you develop strength and mobility in these regions, you often neglect other areas of your body. By trying other workouts and incorporating cross-training into your routine, you will strengthen other muscles and balance out your body, priming yourself to more readily handle physical situations.


    It allows you to try something new!

    If you’re a weight lifter, swimmer, or ballerina through and through, cross-training doesn’t mean you have to label yourself as something else. It just allows you to try something new, switch up your training regime, and become an even better athlete than you were before.


    Want to try cross-training, but don’t know where to start? Check out the latest addition to our schedule (and the first one that’s off the bike): Zephyr Define, a 50 minute strength- and cardio-focused class that incorporates yoga and HIIT elements as well as small hand weights to define and tone strong muscles. Check our schedule to book a spot in our next class!

    Additionally, our January Passport challenge is still happening! Pick up your passport at either Zephyr, Pure Barre or Ekam and go to five classes at each studio this month (we’ll stamp your passport after each class) to receive a free week at all three in February – you can choose which week you spend where. Check out the latest addition to our schedule (and the first ont that’s off the bike): Zephyr Define. Stop by the studio or give us a call to learn more!

    If you’re an athlete in another discipline, indoor cycling is a great way to cross-train. Check out our blog post on 5 Tips to Rock Your First Zephyr Class.

  • Know Before You Go: Learning The Zephyr Lingo

    Lots of different workouts and fitness studios use their own type of vocabulary. Indoor cycling is no different.

    This blog post gives a complete guide to indoor cycling lingo for beginners in order to rock your first spin class in Bozeman, Montana

    Even if you have never taken a spin class before, you may have heard terms such as “flywheel” or “turn it up” come up in conversation. And, if you have tried it out, some of these phrases can still leave your head spinning – pun intended.

    If you are new to Zephyr, first of all, welcome. We are so excited to help kickstart your wellness journey, both physically and mentally, from a place of gratitude and sweat. We know you’ll love our workout and the community that comes with it.

    We also know that learning the Zephyr lingo can be a bit daunting. To help make your ride a smooth one, we’ve rounded up some basic words and phrases to give you some guidance before you hop into the saddle – and yes, that means seat.

    Here are some key cycling terms you’ll want to know before your next class.


    The seat. In almost every Zephyr class, there will be times where you are out of the saddle (standing up out of the seat) as well as in the saddle (sitting down). You want your hips to be all the way back on or over the saddle for a smooth ride. It may feel uncomfortable at first, but don’t worry, you’ll get used to the feeling after your second or third ride. If not, we always have seat pads to add a little extra cushion. Just ask our front desk staff before class!


    This is the actual wheel on the spin bike that provides momentum during your ride. As you pedal, the flywheel spins and and helps you build momentum. And when you add resistance (see below), you get a smooth ride that feels a lot like biking outdoors on solid ground.


    This refers to how hard you have to push and pull on your pedal stroke. This is adjusted using the red resistance knob just below your handlebars. You remove resistance by turning the knob to the left, which will make it easier to pedal. You add resistance by turning it to the right, which will make it more difficult to pedal by creating an uphill climbing sensation. The good news? Resistance is completely up to you! This is your time and your ride.


    This term refers to where your hands are placed on the handlebars as well as your corresponding body position. At Zephyr we have three positions. Your hands rest at the base of the handle bars in first position, parallel to your hips, seat in the saddle. Your hands stay in the same place for second position, but your body is out of your saddle, standing straight up with your shoulders over your hips (often referred to as a standing run). Your hands reach out to the end of the handlebars in third position and your body is out of the saddle with your hips over your seat. This position is often where we climb heavy hills. (It’s much easier when our instructors show you at the start of class, we promise!)


    Travels are a move you perform on the bike while in hand position three. Listening to the instructor’s cue, you shift your hips forward towards your handlebars then backward over your saddle for a set number of beats, using your core to initiate the movement.


    Transitions occur when your instructor cues you to move between hand positions one, two and three for a specific number of beats. Use your legs and core to initiate each transition.

    Tap it to the right

    This cue refers to adding resistance to your flywheel by using the red knob located just under your handlebars. A quarter turn to the right equals about one gear on your bike’s console. A full turn is roughly four gears.

    Zephyr it up!

    This means push yourself. It can be physical; adding resistance, pedaling stronger, or riding faster. It can be mental; focusing inward, showing up in the present moment, or telling yourself you are capable of more than you think. Whatever it may be, Zephyr is about making each class your own.

    For more information, visit our Frequently Asked Questions page to learn more!

  • 5 Tips To Rock Your First Zephyr Class

    We all know that cycling is a great workout, but let’s be honest – not many of us want to go outside during this time of year and ride in the snow, rain, and freezing temps. So riding inside to blood-pumping music and a motivating instructor? That’s definitely our style!

    Zephyr is one of the newest workouts to come to Bozeman.

    With rhythm-based indoor cycling classes and knowledgeable instructors, our guided rides created space for wellness, connection, rejuvenation, and transformation (and not to mention, endorphin-drenched sweat sessions).

    However, riding for your first time can be intimidating. From adjusting your seat height to figuring out what to wear, your first indoor cycling class can seem a bit complicated, but rest assured.

    No matter who you are or where you are in your fitness journey, you are welcome here. That’s our promise.

    Indoor cycling is a highly effective strength and cardio workout, and Zephyr offers great classes for people of all fitness levels. In one class, you’ll ride a stationary bike to the beat of carefully curated music-you will never take the same class at Zephyr twice. And, not only will your lungs be pumping, but you’ll also be working your calves, quads, glutes, core, and upper body (during our Uplift classes, which incorporate small hand weights) –making this a fun and effective full-body workout.

    If you are a little intimidated by your first ride at Zephyr, we’ve got you covered to make your experience a sweaty success. Just follow our tips below to rock -and more importantly, feel comfortable in- your first Zephyr class!

    Dress the part.

    Indoor cycling can be quite the sweaty experience. We recommend wearing moisture-wicking top to stay cool and tight pants or shorts so nothing catches on the bike. Padded bike shorts are also welcome! If you’d like a more comfortable ride, we have seat pads available in the studio as well.

    Customize your ride.

    Our bikes are meant to move with you, as each part of the bike is adjustable. But don’t worry, there’s no need to figure it out on your own! Your Zephyr instructor will help you set your bike up when you come into the studio (never hesitate to ask him/her questions!). A few simple adjustments to your seat or handlebar height will make all the difference in the quality of your ride, which makes indoor cycling truly for everybody.

    Clip in…or don’t!

    You may think that an indoor cycling class requires indoor cycling shoes. Nope! If you don’t have cycling shoes, you can still ride in your regular sneakers as our bikes work with both options. For regular sneakers, all you have to do is place your foot into the shoe cage and pull the strap to tighten. If you do have cycling shoes, just make sure they have SPD clips in order to clip into our pedals.

    Don’t forget to hydrate.

    Keep drinking water –before, during, and after! Staying properly hydrated is vital for energy, performance, and recovery. So how much is enough? For a 50-minute class, your body will need at least 50-ounces of water following your ride. If you forget your water or water bottle, we have a fill-station and water bottles available in the studio. Your first Zephyr water bottle is free!

    Do you.

    Each class at Zephyr is meant to provide a space where you can focus on yourself. Of course, we provide the guidance and the motivation, but everything we say is optional. If you don’t feel like increasing your resistance, don’t. If you feel like pushing yourself to go further, go for it. Zephyr allows you the space to give your body and mind whatever it needs that day.


    Walking into your first cycling class can be intimidating, but these tips will help make your first ride at Zephyr as welcoming and fun as possible. Just remember, once the lights turn down and the music turns up, your ride is all about you. Embrace it.