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Yes, you should shift gears on a smart bike trainer in most cases. However, the need for shifting depends on the mode (ERG or Freeride/Simulation) and the workout type. For example, when doing a structured workout in an ERG mode, you should avoid shifting gears because the trainer will automatically adjust resistance based on your cadence and target power.
Thanks to the growing popularity of smart trainers with virtual shifting (like the Wahoo KICKR Core Zwift One), the approach might differ slightly. So, let’s dive into when and how to shift.
When Should You Shift Gears on a Smart Trainer
You should shift gears on a smart trainer in simulation mode. In this mode, the smart trainer mimics the terrain based on the indoor cycling app (Zwift, ROUVY, MyWhoosh, etc.) by adjusting resistance to match virtual gradients, wind, and road conditions.
Shifting in such scenarios helps you manage cadence and power output as you would outdoors. For example, downshifting allows you to maintain a steady cadence without overexerting when climbing a steep gradient.
By the way, you can also set the trainer difficulty in the indoor app settings. If you set it to 50%, 10% gradients will feel like 5%, so you won’t need to shift that often or have super light gears for gradients above 20%.
When to Avoid Shifting Gears on a Smart Trainer
Avoid shifting gears in ERG mode, where the trainer automatically adjusts resistance to match a target power output, regardless of your gear or cadence. Shift only if you need a moment to start spinning a higher cadence. A good practice is also to shift to the middle gear so you avoid drivetrain stress due to cross-chaining.
What to Do If Your Trainer Supports Virtual Shifting?
Some smart bike trainers and apps feature virtual (also called electronic) shifting. Instead of mechanical shifting, the trainer adjusts the resistance based on the selected virtual gear in the indoor app. In freeride mode, you should shift as needed because the principle is still the same; the only difference is how the gear change happens. You don’t have to ease pedaling for smooth shifting. You can pedal hard without worrying about putting stress on the components. If you want to learn more, I recommend reading my article comparing mechanical vs. virtual shifting.
Additional Tips for Shifting Gears on a Smart Trainer
Here are a few additional tips to follow:
- Select a gear that allows you to maintain a steady cadence, typically between 80–100 RPM.
- Match shifting to your power training zones to ensure you work at the correct intensity.
- Anticipate virtual terrain changes and shift proactively to maintain momentum and speed.
- It doesn’t matter if your bike is indoors or outdoors. You should lubricate the chain to reduce noise and the wear of the components.
- Don’t shift under full power unless really necessary. Learn how to ease a bit for a smooth gear change. This is especially important when shifting the front derailleur.
Conclusion
Shifting on the smart bike trainer is necessary in freeride/simulation mode. Shift gears depending on terrain and gradient in the indoor cycling app and approach shifting the same way as outdoors. Be sure to avoid shifting in ERG mode and keep the drivetrain lubricated to prolong the life of the components.
