What to wear?
Wear fitted comfortable workout clothes and sneakers or cycling shoes. Our Keiser M3+ bikes have shimano combo pedals that will accommodate SPD cycling shoes and/or sneakers on the non-cleat platform that has adjustable cage straps. We recommend wearing hard soled sneakers rather than some of the lighter more flexible soled shoes.
What should I bring to class?
Yourself! We have all the equipment needed for all fusion classes, including weights, resistance bands, mats, and blocks. Complimentary towels and a filtered water fountain are available along with bottled water for $2.50.
Do I need cycling shoes?
It's up to you! Cycling shoes create a more stable and efficient pedal stroke. We have shimano combo pedals on our bikes that fit SPD cycling shoes and/or sneakers. Sneakers are required for all Flow FIT classes because you'll be doing exercises off of the bike.
Do you have a locker room or showers?
Unfortunately, we do not have the space for locker rooms or showers. There are two large restrooms and a storage area for your personal belongings.
How early should I come for my first ride?
We recommend that you come at least 15 minutes before class starts. This will allow plenty of time to get you acquainted with the studio and fitted properly on your bike.
Is there any way to make the seat more comfortable?
This is usually the number one concern for most new cyclists. First of all, the seat does get more comfortable as you begin to cycle more routinely. You might want to consider wearing padded bike shorts or bring a padded bike seat cushion when you're getting started.
What if I'm new to cycling and/or haven't worked out in a while?
COME join us for a ride! The best thing about cycling is that it is INCLUSIVE. It doesn't matter what your current fitness level is or if you've ever taken a cycling class before. All instructors will ensure you are fitted properly on your bike and feel comfortable and confident. While we offer challenging workouts, you can ALWAYS adjust your intensity level to fit your personal needs and goals.
How is FLOW different from taking a cycling class at the gym?
Almost every gym offers cycling classes, but what makes FLOW so different is that we have amazing instructors that give you precise instruction based on our computer metrics that will help you cycle HARDER, SMARTER, and STRONGER! Cycling is our core workout but you are able to get a full body workout inour fusion classes, FLOW Fit and FLOW Tone. Just come by and check us out, your first ride is FREE.
How many calories are burned per class?
It depends on your height, weight, and level of exertion. But research shows that on average individuals burn roughly 500-800 calories in 45 minutes.
Can I ride if I'm pregnant?
Always check with your healthcare professional when considering your workout regime. We have plenty of pregnant riders (including the owner) who are able to ride up until their due date!
Will my legs get bulky?
Cycling is not only a great cardiovascular workout in which you can burn some major calories, but it's also a great way to build strength. NO your legs will not get "bulky" from cycling!
How old do you have to be to ride?
You have to be at least 13 years of age. All underage riders must have parental consent in order to participate in class.
Is there childcare in the studio?
No, unfortunately, we do not have the space necessary to provide this service.
How do I sign up for a ride?
You can sign up right on our website! You will need to create your personalized account within our online system in order to reserve and pay for classes. If you would prefer to call ahead and/or pay at the studio you are more than welcome to do so.
How far in advance can I sign up for classes?
Right now you can register for unlimited classes in advance.
What is the class cancelation policy?
All class cancellations must be made 4 hours in advance of class. If you cancel after this time period it would be considered a "late cancellation" and your account will be charged $10 for this class. Monthly/Yearly unlimited clients are afforded ONE "hall pass" (late cancel/no-show) per month. After that, the credit card on file will be charged.
What happens if I don't show up for a class that I reserved a spot in?
You will be charged $15 for this class. Unfortunately, when you reserve a bike and do not show, you are preventing another rider from being able to attend class. Monthly/Yearly unlimited clients are afforded ONE "hall pass" (late cancel/no-show) per month. After that, the credit card on file will be charged.
How will I know if I've been moved from the waitlist into class?
You will receive an email notification that you are now registered for a class. You can receive this notification up until 2 hours prior to class.
What if I am running late?
Please call the studio if you are running late. If there is no answer, we may be helping RIDERS get set up, leave a voicemail! For the safety and security of RIDERS, we lock the entrance door once the warm up begins and we cannot allow anyone to enter the cycle room after the first song ends.
What if I need to leave early?
We ask all riders to stay for the duration of class. If you skip-out early, an instructor must leave class, unlock and relock the studio entrance. That’s a bummer. For the safety and experience of other riders, if you must leave early, please let the instructor know ahead of time and choose the bike closest to the door.
What is your retail return policy?
All unworn/unwashed retail items can be returned within 30 days. All class rides and package are final sale and therefore non-refundable.