MONDAY -- *5:30-6:35 pm
TUESDAY -- 9:00-9:45 am; 6:00-7:00 pm
WEDNESDAY -- 6:00-6:45 am; 6:00-7:00 pm
THURSDAY -- 9:00-9:45 am; *5:30-6:35 pm; 7:00-8:00 pm
FRIDAY -- 6:00-6:45 am; *5:30-6:35 pm
SATURDAY -- 9:00-10:00 am
SUNDAY -- 5:30-6:30 pm
** (90-min) 5:30-7:00 pm
* Bike & Body class
** 90-min endurance cycle class occurs the 1st Sunday of the month
See schedule in Mindbody
Days/Times subject to change
Bike & Body
Monday, Thursday, Friday 5:30 pm (65 min)
This total body cycle fusion class combines 30 minutes of HIIT (high-intensity interval training) cardio cycling with 30 minutes of exercises off the bike geared to target your core, abs, upper and lower body. Includes warm up and brief stretching.
All levels welcome;** ride at your own level, variations for exercises offered. Equipment may be used for off-bike exercises only and may include dumbbells, Pilates balls, dip bars, steps and/or resistance bands.
Bring water! Mats and towels provided. Cycling shoes optional for the ride, but bring athletic shoes for the work on the floor.
** This class is NOT RECOMMENDED for those visiting the studio for the FIRST TIME.
**NO MINORS under the age of 16 may participate in Bike & Body classes
90-Minute Endurance Cycle
1st Sunday of the month--5:00-6:30 pm
Challenge yourself with this 90-minute endurance ride! Although the majority of this endurance ride is ridden at aerobic subthreshold levels, this ride is anything but easy! Minimal time will be devoted to interval training. Beginners will work on building an aerobic base while more seasoned riders will build up their endurance.
Bring water! An energy/sports drink is recommended. Fitness tracker/heart rate monitor is recommended.
Functional Threshold Power (FTP) Testing
Test dates/times TBD
Functional threshold power (FTP) is simply the highest average power you can sustain for an hour. Once your FTP number is determined, we calculate your personal power zones. Using power is one of the best ways to set goals, determine your workout intensity, and measure your improvement.
The test we conduct in the studio is 20 minutes long and is conducted much like a time trial race. It represents your fitness level at this moment in time. It is NOT a test recommended for beginners.
Full Circle Cycle Studio offers FTP testing every 6 to 8 weeks. It is a free class to attend. Please note the Schwinn power meters calculate estimated power and should not be compared with work done outside the studio.
The First Class is Always FREE!
Come see what we are all about.
The Benefits of Indoor Cycling
Continuous cardiovascular activity can help lower your risk of coronary artery disease, hypertension, hypercholesterolemia, and can help lower your overall resting heart rate. The American College of Sports Medicine recommends a minimum of 30 minutes, 5 days a week of aerobic activity in healthy adults aged 18-65.
Lowered Stress Levels
Endorphins are known to create feelings of euphoria, lower your stress level, and enhance the body’s immune response.
Increased Muscular Endurance
Cycling greatly increases the endurance of the leg muscles; quadriceps, hamstrings, gluteus and calves. Working out these muscles will also help to strengthen the surrounding bones, tendons and ligaments. Riders also work the core which helps with posture and alignment.
Major Calorie Burn
Regular cycling classes along with healthy diet can help reduce body fat. If cycling with an appropriate amount of resistance, an average 500-800 calories can be burned in a 60-minute class!
When cycling with proper form and technique, there is minimal impact on the hip, knee and ankle joints. The circular pedal motion allows for proper flexion and extension of the joints, without the pounding.
Indoor cycling is a great training complement for road cyclists and mountain bikers. It is also an effective cross-training option for endurance athletes such as runners, swimmers, rowers, or those involved in aerobic sports such as soccer or lacrosse.
Exercise is not without its risks and this or any other exercise program may result in injury. Any person who undertakes these exercises does so at their own risk. To reduce the risk of injury you should consult your doctor before beginning this or any other exercise program. As with any exercise program, if at any point during your workout you believe conditions to be unsafe or begin to feel faint or dizzy, have physical discomfort, or pain, you should stop immediately and consult a physician. If you have any injuries or health concerns you believe may impact your ability to participate, please notify the instructor PRIOR to riding.