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Indoor cycling apps like Zwift, TrainerRoad, and ROUVY have transformed how we train. They offer virtual worlds, structured training plans, or real-world footage designed to meet specific goals. One standout feature in these apps is ERG mode. In this article, I will tell you everything you need to know about it.
KEY TAKEAWAY
ERG mode (ergometer mode) allows your trainer to maintain a set power output by automatically adjusting resistance, no matter your cadence or gear selection. It’s ideal for structured workouts, helping you focus on your power targets and cadence without the need for shifting gears.
What Is ERG Mode?
ERG mode is a smart trainer feature built into many indoor cycling apps. It helps you maintain a target power output by automatically adjusting your trainer’s resistance in real-time. For example, if your target is 200 watts, ERG mode adjusts the resistance to keep you at 200 watts, no matter your cadence. Whether you pedal at 60 or 90 RPM, the trainer will ensure you stay at the set power.
This differs from regular or free-ride mode, where resistance changes based on terrain, speed, or gear shifts. ERG mode is especially useful for structured workouts, as it ensures you hit your target power, helping you get the most out of your training.
Benefits and Disadvantages of ERG Mode
| Pros | Cons |
|---|---|
| • Keeps power output consistent for effective training • Eliminates the need to shift gears during workouts • Helps focus on form and technique, not resistance • Ensures precise adherence to workout targets | • Can feel restrictive due to lack of resistance control • Some trainers can be too sensitive, which can lead to resistance spikes • Unsuitable for dynamic rides like free rides or races • Can lead to “spiral of death,” meaning when your cadence drops too low, it’s hard to increase it |
When to Use ERG Mode
I recommend using ERG mode for structured workouts, particularly interval and endurance workouts, where sticking to power targets leads to better results. You can focus only on your power output and hopefully increase your FTP. If that’s your goal, you might be interested in this FTP calculator, which will show you how you compare with others.
For example, during an interval workout requiring 3 minutes at 250W followed by 1 minute at 120W, ERG mode handles the target power transitions. You don’t have to shift gears; just pedal at your preferred cadence.
How to Turn ERG Mode On or Off
To use ERG mode, you need a smart bike trainer with ERG mode. Turning ERG mode on or off varies depending on your app and device.
How to Turn ERG Mode On or Off in Zwift
You can turn ERG mode in Zwift before or during a workout.
Before Starting a Workout
- Select a structured workout from the workout menu. If you have a smart trainer, all Zwift workouts will automatically be loaded with ERG mode enabled.
During a Workout
- Access the in-game menu by pausing or using the on-screen interface.
- Tap the “ERG” button to toggle it on or off.
- You can also access the ERG mode settings by clicking Menu > Workouts > Use ERG Mode.
How to Turn ERG Mode On or Off in TrainerRoad
Before Starting a Workout
- Select a structured workout from the workout menu. If you have a smart trainer, all TrainerRoad workouts will automatically be loaded with ERG mode enabled.
During a Workout
- Use the TrainerRoad app’s workout interface.
- Tap the “Resistance Mode” or “ERG Mode” button to toggle between modes.
In TrainerRoad, the power target stays fixed when ERG mode is active, while resistance mode allows you to manually control power. If the workout feels too difficult, feel free to adjust it using the arrows in the bottom left corner.
Tips for Using ERG Mode Effectively
Focus on maintaining a consistent cadence to get the most out of ERG mode. Some smart trainers may have difficulty adjusting resistance smoothly. Keeping your cadence steady helps prevent sudden spikes or drops in power.
I’ve already experienced a “spiral of death,” where my cadence keeps decreasing, and it is increasingly difficult to pedal faster because of exhaustion. If this happens, the workout is probably too hard. Stop pedaling for a moment to catch a breath and consider reducing workout difficulty.
Turn off ERG mode for sprints or dynamic drills. This gives you control over resistance, as the set target might not provide enough challenge, leaving you pedaling too lightly.
Conclusion
ERG mode is a powerful feature for indoor training, especially if you want to do structured workouts. It automatically adjusts resistance based on your cadence, allowing you to train efficiently, hit your targets, and stay consistent. Use it with Zwift, TrainerRoad, ROUVY, MyWhoosh, TrainingPeaks Virtual, or one of these indoor training apps.
