Cycle Strength

Add Strength to your Cycling Workout

You’ve tried a traditional cycling class. Now, why not mix it up? Cycle Strength is an intense combo class that will push your body to the limit. It combines intervals of cardio with strength conditioning, moving quickly between the bike and equipment on the ground.

Expect to work with dumbbells, bands, gliders, and your own body-weight. Class starts with a warm-up on the bike, then alternates in 5-minute intervals; 5-minutes on the bike, 5-minutes off. Finally, you’ll get ab work on the mat and a juicy cool-down and stretch to wrap it up.

Equipment Needed:
In-Studio: Sneakers with Low Grip | Clothes you like to move and sweat in | Water Bottle

Experience Level:
All Levels Welcome


HIdden for now

I began my membership with Community Fitness about 3 years ago, prior to the pandemic, because I found out my favorite dance instructor was there, Medora Cesarano. Honestly, the joy and ‘frolic’ that exists in just that one hour is THE MOST addictive and magical experience I’ve ever had the pleasure of stumbling into. 

Julie Wade | Dance Fitness Testimonial
LinkedIn | Website




  • All clients attending in-studio classes are no longer required to be vaccinated.
  • All clients, vaccinated and unvaccinated, are welcome at our health club.


Studio air is replaced with fresh outdoor air 10 times per hour (every 6 minutes). It’s the next best thing to exercising outside!


  • Pre-registration is required
  • No walk-ins allowed. If you’re unable to register, please don’t come to the studio. Instead, email ac******@co**************.com for help
  • We are currently open at 100% capacity
  • Starting March 12, 2022, masks are optional
  • For all livestream and On Demand classes, we obscure the classroom image so clients in the studio can workout anonymously
  • We are asking clients to:
    – Arrive 10min early
    – Print your name clearly on class sign-in sheet
    – Use social distancing floor marks


  • Pre-registration is required
  • If you’ve been to our gym before, follow the instructions on our Schedule page to access your existing account
  • If you’ve never been to our gym, click “Create Profile” on the pop-up login page
  • To book a class, go to our Schedule page, click the “Register” button and then login
  • View “Schedule” tab on your Account Login page to review and/or cancel a reservation
  • Cancelations are permitted up to 1/2 hour prior to the start of class. Read more
  • Class registration ends 10 minutes prior to class
  • In-Studio accounts and Virtual Subscription accounts are separate. Read more


Do you have to be vaccinated to attend classes at Community Fitness?

No. Community Fitness gym in Seattle is no longer requiring all clients attending in-studio group exercise classes to be vaccinated. All clients, vaccinated and unvaccinated, are welcome at our health club.

Are masks required at your gym?

As of March 12, 2022 and in accordance with WA State and King County mandates, masks at our Seattle gym are now OPTIONAL.

Do I have to pre-register for classes or can I drop-in?

  • Pre-registration is required to attend in-studio classes at our health club.
  • Clients may reserve space in class, via our In-Studio Schedule page, by clicking the “Register” button and logging in.
  • If you’ve been to our Seattle studios before, follow the instructions on our Schedule page to access your existing account.
  • If you’ve never been to our gym, click “Create Profile” on the pop-up login page.
  • Class registration ends 10 minutes prior to start of each group exercise class.
  • Cancelations are permitted up to 4 hours prior to the start of class. Read more

What steps has your health club taken to keep clients safe during this pandemic?

Our Studio is open at 100% Capacity. We also have client workout stations marked on the floor, for social distancing purposes. However, the most important thing our health club has done for client safety is the installation of our new fresh air exchange system. 

Studio air is now replaced with fresh outdoor air every 6 minutes (10 times an hour). Exhaled CO2 is a Covid risk proxy for indoor, and partially enclosed outdoor, spaces (Read more). With our new fresh air exchange system, average CO2 levels in class are around 450 parts per million (ppm). 

For some comparison, Seattle and other major urban areas across the U.S., have outdoor CO2 levels measuring around 400 ppm. And previous WA State Open Air and Outdoor Seating Requirements use 450 ppm as a safety benchmark for CO2 levels. Read more

Wherever you’re currently working, especially when taking group exercise classes, be informed and ask your gym what the CO2 levels are within their facility.

Learn more about all our Covid adaptations on our Coronavirus Response page here.

What is the best way to lose weight?

You’ve heard it said that body weight is regulated by diet and exercise. Another common weight loss related phrase is “calories in vs. calories out”.  It’s true that if your caloric consumption (diet) isn’t lower than your caloric expenditure (exercise), you simply won’t lose weight.

Diet / nutrition is key to losing weight, because an increase in exercise also leads to an increase in appetite. So taking a ton of group exercise classes at our Seattle gym won’t help you achieve a daily caloric deficit if you’re eating more as a result.

Because changing your eating habits can be challenging, keeping your diet (daily caloric intake) the same and changing (increasing) your in-studio or online fitness regime is generally considered a good game plan. Plus, with an increase in physical activity comes a host of additional mental, emotional and physiological benefits beyond just weight loss.

What types of exercises are good for weight loss?

Walking, Jogging and Running

Walking is great for beginners looking to lose weight because it can be done anywhere, anytime. Plus, it doesn’t require equipment and has minimal impact on your joints. Harvard Health estimates that a 155-pound person can burn around 170 calories for every 30min of walking at a moderate pace of about 4mph.

Jogging and running are great if you’re looking for something easy to incorporate into your weekly routine. Jogging and running can help burn unwanted belly fat, which has been linked to many chronic diseases. On average, a 155-pound person can burn around 300 calories for every 30 minutes of jogging at a 5mph pace, or 370 calories for every 30 minutes at a 6mph pace (1).

Dance Fitness

Burning calories and losing weight can be enjoyable with high-energy dance workouts at your local gym or in your living room – with virtual online workouts. Dancing is a fun way to raise your heart rate and lose weight. A 2012 study found that female Zumba participants (aged 18-22) burned an average of 9.5 calories per minute, and an average 369 calories in a 40 minute class.

Strength Training & Interval Training 

Weight training in the gym is another great way to lose weight as you burn calories during and after your in-studio or online workout. Strength training may also help you build muscle mass, which increases your resting metabolic rate (RMR). Your RMR is the number of calories your body naturally burns while at rest. It’s estimated that a 155-pound person can burn roughly 110 calories with 30 minutes of strength training.

Many people looking to lose weight have been turning to interval training recently, because it helps burn more calories in less time. High-intensity interval training (HIIT) is especially effective for losing weight because your body continues to burn calories for up to 24 hours after your online or in-person workout. One study found that for 9 active men, HIIT burned nearly 30% more calories per minute than other exercise types, including running on a treadmill, cycling and weight training. Additionally, studies have shown that HIIT targets belly fat, which reduces the risk for chronic diseases (2, 3, 4).


Taking group Barre at our health club is effective for weight loss because it combines cardio and strength training together in a single workout. While cardio workouts will burn more calories in a single session, strength training increases muscle mass which helps you burn calories even when you’re sleeping or sitting at your desk. Fitness programs that have both cardio and weight training help to maximize calorie burn.


Yoga is good for weight loss because it can be done in a gym, at home with online fitness videos, or virtually anywhere. Harvard Health proposes that a 155-pound person burns about 150 calories per 30 minutes of Yoga. Yoga can improve mindfulness and your overall mental and physical well-being (5). It can also help you better understand your body’s hunger signals to control overeating (6).


Pilates is a beginner-friendly exercise that can help you lose weight while building strength, balance, endurance, and flexibility (7). One study sponsored by the American Council on Exercise estimated that a person weighing roughly 140-pounds can burn 108 calories in a 30min beginner level Pilates class and 168 calories in a 30min a more advanced class. Pilates has also been shown to help reduce lower back pain.


Cycling is another great exercise for all fitness levels which can be done outdoors or indoors on a stationary bike at our Seattle gym. Cycling has been linked to increased insulin sensitivity and reduced risk of certain chronic diseases. According to Harvard Health, a person who weighs about 155-pound can burn up to 298 calories in just 30-minutes on a stationary bike at a moderate pace of 12-14 mph.

Which is better for losing weight, Cardio or Strength Training?

Losing weight is a matter of caloric consumption vs. expenditure. Whether you’re working out in our Seattle gym or doing online fitness at home, calorie burn will depends on factors like intensity, duration, and your weight. But generally speaking, Cardio will burn more calories in a single session. However, weight training increases muscle mass and the more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, including when you’re sleeping or sitting at your desk. So a fitness program that has both cardio and strength training will maximize caloric expenditure. For more information on this topic check out this Healthline article.

How do virtual fitness classes work at your gym?

First you’ll need to buy a virtual pass here.

To access live group exercise classes streaming from our Seattle studios, go to the navigation bar at the top of this website, hover over “Virtual Classes” and click the “Livestream Schedule” link. Click your desired class. You’ll be asked to login, if you haven’t already and a video player page will appear with the time and date of your class. Wait for your class to start and enjoy!

To access on demand workouts, hover over “Virtual Classes” and click the “On Demand Workouts” link. Formats are separated into the following six categories, Dance Fitness, Strength & Cardio, Barre, Yoga & Wellness, Pilates and Cycle. Scroll down and click on the format tile of your choice. You’ll be asked to login, if you haven’t already, and a video player page will appear. Click the icon in the lower right corner of the video player to expand the view. Click the drop-down arrow in the top left corner, select a class by date from the drop-down menu and click play. Press ESC to exit the full page video player and return to our On Demand Fitness page. Repeat as desired.

How much does on demand fitness cost?

Join Us Online! Our virtual content is separated into two main categories: Livestreamed group exercise classes and On Demand workouts – all pricing options for virtual content, at our health club, include unlimited access to both.

Our Seattle gym offers 30+ weekly livestreams and a 6000+ On Demand workout library which includes all the major fitness formats such as Dance Fitness, Strength & Cardio, Barre, Indoor Cycling, Pilates and Yoga

  • $8 Day Pass (unlimited access for 24hrs)
  • $28 Monthly Pass (recurring monthly subscription)
  • $280 Annual Pass (recurring annual subscription)

To purchase a virtual pass, click here.

Is there one membership price that includes both in-person classes and all the virtual content?

If you want to take virtual classes and in-studio classes at our Seattle gym, you’ll need two separate accounts. Each has their own login credentials and are paid for separately. Learn more about our health club’s virtual account vs. in-studio account pricing here.

What equipment is needed for virtual / on demand workouts?

Equipment used in our on demand group exercise classes range from body weight to hand weights, from balls to resistance bands. Once you’ve taken a few classes with your favorite instructor(s), you’ll get a sense of what you’ll need for the class. We’ve included some creative equipment substitutions below, many of which can be found right in your pantry!

No weights, No Problem. Below you’ll find easy equipment substitution recommendations from health club’s instructors. Items that you likely already have or can procure at the grocery store (FYI, if you’re coming to an in-studio class at our north Seattle gym, all the necessary equipment will be provided for you).

  • Hand Weights Light (1-3lbs): water bottles, jars of food, bags of rice or beans. Used in Barre and Pilates formats.
  • Hand Weights Heavy: gallon jugs of water, laundry soap jugs, grocery totes filled with cans or paint cans. Used in Strength formats.
  • Gliders: paper plates, micro fiber cloths, cardboard or socks. Used in Barre. Also used in Strength & Cardio formats like, Bootcamp, HIIT, Tabata.
  • Yoga Blocks: stack of books (large, encyclopedia size), low chair or table, rolled towel or pillow can support hips for Yoga and Yoga Sculpt.
  • Pilates Ball: rolled towel bound with rubber bands.
  • Bands: long towel, robe ties or bicycle tubes. Used in Barre and Yoga.
  • Chair. Used for Barre and/or Yoga.