Imagine a training function that automatically and precisely adjusts the resistance, allowing you to fully concentrate on your pedaling motion, your breathing, and your fitness progress. That's exactly what ERG mode offers.
If you haven't been doing indoor cycling for very long, you've probably already had trouble meeting your performance goals, changing gears mid-interval, or wondering if you're training hard enough (or too hard).
ERG mode eliminates the guesswork. It's your virtual coach for structured, efficient training sessions, precisely implementing your training plan while you focus on simply pedaling.
This article will teach you everything you need to know about ERG mode for beginners. By the end, you'll be well-equipped to confidently embark on a smarter and more effective indoor training program.
What is ERG mode?
The ERG mode (Ergometer mode) is a feature of the smart trainer that prioritizes power output over speed or resistance. When you activate ERG mode, your bike automatically adjusts the resistance in real time to achieve your exact wattage targets – without any manual adjustments.
Imagine it like this: In simulation mode, virtual hills feel authentic, but performance naturally varies when climbing and descending. ERG mode reverses this principle.
Instead of simulating outdoor terrain, the trainer structures your training around precise power zones. Are you pedaling at 150 watts? The trainer maintains that power output at a constant 150 watts. This is achieved by increasing resistance when your cadence drops (e.g., from 80 to 60 revolutions per minute) and decreasing it when it increases.
The automation is elegantly simple. Your trainer detects your cadence and pedal force and then instantly adjusts the resistance to maintain your predefined power zones.
How does the ERG mode work?
The magic happens through a continuous feedback loop. Here's the process step by step:
- Cadence detection – The sensor detects your cadence (revolutions per minute).
- Power calculation – The connected app calculates the resistance required to achieve the target power output at your current cadence.
- Real-time adjustment – The trainer's motor adjusts the resistance instantly – sometimes several times per second.
Functional threshold power (FTP) refers to the maximum power output you can maintain for 60 minutes and forms the basis for any structured training. ERG training sessions are specified as a percentage of your FTP – for example, 65% for light endurance training or 105% for high-intensity intervals.
Advantages of ERG mode for beginners
1. Perfect power execution – every time
No more wondering whether you're reaching your goals or just getting close. ERG mode delivers the exact training stimulus your plan specifies on every ride. The coach supports you—not in a punishing way, but by ensuring that every workout contributes precisely to your fitness goals.
2. The training becomes more time-efficient.
A 45-minute training session in ERG mode provides an extremely concentrated training stimulus.In comparison, a 90-minute outdoor ride is interrupted by traffic lights, downhill sections, and natural fluctuations in exertion. The time during which the energy systems are actually engaged—that is, the time that triggers adaptations—is significantly longer in indoor training using ERG mode.
For busy professionals and athletes with limited time, this efficiency is a real breakthrough. With three to four targeted training sessions of 45 to 60 minutes per week, you can maintain and even improve your fitness.
3. Removes technical barriers for new cyclists
You don't need to understand complex translation strategies. You don't need to be able to train by feel. You don't need advanced riding techniques or years of experience interpreting body signals. Absolute beginners can train with the same precision as seasoned professionals from day one.
4. The coach implements your plan.
Feeling great and ready to push yourself even harder? Your coach will make sure you don't accidentally ruin your rest day. Feeling tired and want to take it easy? Your coach will ensure you maintain the prescribed intensity, strengthening your mental fortitude and discipline.
It's as if a personal trainer were sitting next to you, encouraging honesty. This eliminates the internal conflict that causes so many training plans to fail. You no longer determine your effort level – you execute the plan perfectly.
5. Promotes discipline and mental strength
Learning to endure discomfort with a precise, consistent intensity is a special form of mental training. During a hard interval, there is no escape – no brief respite, no short breaks to interrupt the monotony. You are bound to the prescribed effort until the end of the interval.
This teaches patience and perseverance. You can't outsmart the system or bargain your way out of it. You simply have to persevere, develop coping strategies, and discover that you are capable of more than you thought. This mental strength can be directly applied to outdoor cycling, racing, and, frankly, to challenges outside of cycling as well.
6. Data you can actually trust.
ERG mode delivers precise performance measurements from the first to the last second. Every measurement is meaningful for tracking your progress over time. You compare similar training performances – same power output, same duration, but an improved heart rate response or a lower perceived exertion indicates that your fitness is improving.
Your first ride in ERG mode – step by step
Now that you know about ERG mode and its benefits, let's get started. This section guides you step-by-step through the training – from connecting to your trainer to your first interval – leaving nothing to chance.
Step 1: Turn on your bicycle
Close your Smart trainer Turn on the trainer and ensure that the flywheel or resistance unit can rotate freely. Wait 30 seconds for the trainer's electronics to fully initialize. Observe the indicator lights – on most trainers, one light will remain illuminated once the trainer is ready to pair.
Step 2: Open the bike app
Open your preferred cycling app and navigate to the "Devices" or "Settings" menu. Activate Bluetooth or ANT+ pairing mode, depending on which protocol your device supports. Most modern smartphones and tablets use Bluetooth, while cycling computers often prefer ANT+.
Step 3: Pair your trainer
Your app automatically detects nearby trainers within seconds. Select your trainer model from the list of available devices. Once connected, the status will display "Connected" or "Paired". VeloNix- Users benefit from motor detection, which enables an immediate and reliable connection with minimal interference.
Step 4: Check if the ERG mode is available
Check your app settings for an "ERG Mode" or similar control option. Ensure this mode is enabled and not set to "Level Mode" or "Simulation Mode." Some apps refer to this as "Training Mode" or "Control Trainer." The exact name varies by platform, but the principle remains the same.
Step 5: Calibration (if required)
Some indoor trainers require a short calibration by coasting to ensure accurate readings. Follow your app's instructions – this usually means pedaling hard for 10 seconds and then coasting while the app measures the deceleration.
Troubleshooting common connection problems
Trainer not detected – Make sure Bluetooth is enabled on your device. Move your smartphone or tablet closer to the trainer – sometimes even a few meters can make a difference. If necessary, restart both the app and the trainer.
Connection drops during training – Reduce interference from other Bluetooth devices. Ensure your trainer's firmware is up to date. Position your device so it has a clear line of sight to the trainer.
ERG mode unavailable – Please check that you have selected a structured training session and not a free ride. ERG mode is only activated when the app sets performance targets. Ensure your trainer supports adjustable resistance – not all smart trainers have this feature.
The first five minutes – What to expect and how to adapt
Your first experience in ERG mode may feel unfamiliar. Here you will learn exactly what is happening and how you should react during these crucial first minutes.
Minute 1-2 - Initial resistance locking
You start with a comfortable cadence – around 80–90 revolutions per minute feels natural for most riders. The trainer takes 5–10 seconds to reach the target power output, as its algorithm analyzes your effort. The resistance may feel lighter or heavier than expected, based on the displayed wattage.
What to do?
Don't switch gears yet. Let the trainer stabilize and find its balance.Focus on a smooth, circular pedaling motion instead of forcing the pedals. Breathe calmly and consciously relax your upper body – tense shoulders and gripping the handlebars tightly will get you nowhere.
Minutes 3-4 – Finding the optimal rhythm
You begin to feel the connection between your cadence and the resistance. The trainer adapts seamlessly as your legs warm up and find a steady rhythm. The initial unfamiliarity subsides once your neuromuscular system has adjusted to the constant resistance.
What to do?
Experiment with slight variations in cadence – try 85 rpm, then 95 rpm, and then back to 90 rpm. Notice how the resistance changes as you try to maintain power and find the cadence that feels most comfortable and sustainable. Choose this optimal range and try to keep it constant for the next minute.
Most cyclists find 85–90 rpm optimal for ERG mode. This speed ensures a balanced ratio between muscular and cardiovascular exertion, without causing excessive fatigue in either system.
Minute 5 – Finding your rhythm
You've found your rhythm. The resistance feels predictable and easily controllable. You're no longer actively thinking about power output or resistance levels – you're simply pedaling. This is the flow state that ERG mode creates when everything comes together perfectly.
What to do?
Check your posture. Are your shoulders relaxed? Is your spine straight and not curved? Focus on your breathing – try inhaling for three pedal strokes and then exhaling for three. Trust the system. The trainer is doing their job, and your only task is to train evenly and consistently.
Practical tips for success in ERG mode
What is the most common complaint from beginners in ERG mode? "It feels like the coach is controlling me, instead of the other way around." With these tips, you can reframe this feeling and turn it into your greatest training advantage.
1. Start with shorter intervals
Limit the intervals in the first few training sessions to a maximum of 5–6 minutes. This will help you gain confidence in the system without overexerting yourself physically or mentally. Several shorter intervals will feel manageable and reinforce positive associations with the ERG mode.
2. Focus on the rhythm, not the resistance.
Think of "smooth circles" rather than "fighting against resistance." Count the pedal strokes as a meditative exercise: 1-2-3-4, inhale, 1-2-3-4, exhale.
Imagine scraping mud off the sole of your shoe as you backpedal. This engages your thigh muscles, resulting in a more efficient and balanced power transfer throughout the entire pedal stroke.
3. Use the first interval as a learning curve.
Consider the first interval as a practice run to get a feel for how the resistance responds to your effort. Intervals two and three will feel significantly better – almost every rider reports this pattern.Give yourself time to adapt without judging yourself. This is not a race or a test, but rather an opportunity to learn new skills.
4. Divide long intervals into mental units
Divide a 10-minute interval into two consecutive 5-minute blocks. Or set yourself micro-goals of 30 pedal revolutions, focusing only on the next half minute at a time.
Try counting backward instead of up – “40 seconds left” feels psychologically better than “8 minutes complete.” These mental tricks make sustained effort seem less daunting and more achievable.
5. Accept the recovery spiral of death.
If your cadence drops and resistance increases, don't panic and don't try to keep going at full force. Instead of shifting gears (which will confuse the system), focus on smoothing your pedaling and gradually bringing your cadence back to a comfortable range.
6. Remember, you can turn it off at any time.
ERG mode is optional and not permanent. If you're feeling really overwhelmed, simply switch to Level mode mid-workout – it's perfectly fine to adjust your approach. This mental fallback option even reduces the anxiety of trying ERG mode in the first place.
The truth? Most drivers never use this option again after the first week, once they realize that ERG mode is more helpful than a hindrance.
Pedal smarter with ERG mode
You now have complete instructions for using ERG mode safely. Switch off your analytical thinking, focus on your pedal stroke, breathe rhythmically, and watch your fitness steadily improve.
No more guesswork. No more excuses. What remains is pure, effective training that delivers meaningful results week after week.
Allow yourself to learn. Trust the system. And above all: Enjoy the process of becoming a stronger and more efficient cyclist through the precision and consistency that only ERG mode offers.
Your path to better fitness is now much easier. Time to get on your bike!
Frequently Asked Questions (FAQ)
1. I sometimes feel a rhythmic pulsing in the resistance while in ERG mode. Is my trainer defective?
This is a normal fluctuation in performance, often caused by subtle, rhythmic changes in your cadence. The trainer constantly makes micro-adjustments to keep your average power output within the target range. A more consistent pedal stroke can help minimize these fluctuations.
2. Am I allowed to stand out of the saddle in ERG mode?
Yes, but it requires the correct technique. Gradually lower your cadence as you prepare to stand up. Gradually increase it again as you sit down. Avoid jerky movements, as these can lead to overcorrection of the trainer and thus a sudden drop in performance.
3. My recovery intervals still feel too strenuous, even in ERG mode. What could be the reason for this?
You may be reaching the limits of your coach's capabilities.Some trainers have a lower mechanical limit, meaning they can't provide sufficiently low resistance for very light recovery phases. Try shifting into an easier gear. This can reduce the trainer's minimum resistance, making pedaling feel truly effortless.
4. Should I use ERG mode for an FTP test?
Most coaches and experts advise against using ERG mode for a conventional 20-minute or ramped FTP test. The test is designed to measure your maximum, self-determined power output, and the restrictive nature of ERG mode can prevent you from achieving a true maximum result.
5. After a training session that took place mainly in ERG mode, will I have difficulty maintaining my performance outdoors?
The ERG mode is a fantastic training tool, but it doesn't teach race tactics. It's like riding with training wheels. To bridge this gap, you should regularly complete training sessions in "Level" or "Sim" mode, where you control the power yourself via the gears. This practice is crucial for developing race tactics and gear selection, which are essential for riding outdoors and for racing.
References:
Ajmal. (January 21, 2025). MyWhoosh. MyWhoosh. https://mywhoosh.com/erg-mode-for-indoor-cycling-explained/
Speediance VeloNix. (2024). Speediance. https://eu.speediance.com/products/speediance-velonix
Wolff, L. (September 22, 2025). Understanding ROUVY Indoor Cycling Workouts: A Beginner's Guide to Smart Training with ERG and FTP. ROUVY. https://rouvy.com/blog/indoor-cycling-workouts-guide
Bell, T. (October 25, 2023). ERG mode explained: What it is, how to use it, and when to turn it off. BikeRadar. https://www.bikeradar.com/advice/fitness-and-training/erg-mode
Turner, A. (April 6, 2023). The ERG mode for indoor cycling explained: What it is, how to use it – and when it's better not to use it… Cycling Weekly. https://www.cyclingweekly.com/fitness/erg-mode-for-indoor-cycling-explained-what-it-is-how-to-use-it-and-when-you-shouldnt
Ali, T. (August 8, 2017). What is ERG mode and should you use it? – SMART Bike Trainers. SMART Bike Trainers. https://www.smartbiketrainers.com/erg-mode-use-2683
