Indoor Cycling Smart Trainers: ERG Mode Explained

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If you do an indoor cycling workout with a smart trainer, you may have the option to use ERG mode. ERG mode is available on select smart trainers and sets the resistance to a specific wattage target instead of basing it on the course gradient (SIM mode). This video will take you though exactly what ERG mode is, how it works, and provides a number of tips of how to best make use of ERG mode to avoid the 'spiral of death'.
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Опубликовано:

24 авг 2024

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Комментарии : 417

@MrHellothisisme Год назад

watching this in 2023 makes me realise how much quieter smart trainers have become. And they were already the quieter alternative to regular trainer 😃

@petera.cheung8657 3 года назад

Thanks for explaining "spiral of death" - I almost gave up on erg mode until you explained how to deal with it

@allanjarvis3400 6 лет назад

First ERG workout today on Zwift. Without your excellent video I wouldn't have had a clue what I was doing. Thank you.

@tecnocato 6 лет назад

Tricky bit that some miss is that power is a unit of work (force times distance) per unit of time (Nm/s, Watts, etc.). The faster you pedal with the same output power, the less force you exert on the pedals (easier on muscles) but you exert that lower force on the pedals more times per minute. That is why higher rpm's are better for endurance even though the power output is the same. Higher rpm = less muscle stress (less force) for any given power output. This is, of course, over-simplified as other factors and limits are present. Thank you for explaining that ERG mode!

@441milachik Год назад

That is Well know even in outdoor training that Higher rpm are better for endurance (heart) and lower rpm for muscle.

@sprintkick9793 4 года назад

Been on Zwift for almost 2 years and finally did a workout. I experienced the spiral of death just didn’t know the name. So glad I watched this.

@fukawitribe 7 лет назад

For some of us old gits that also used to buy old physics text books, erg is also a unit of energy before all these new fangled Joule thingies became popular. Now I feel proper ancient. Nice video mate, top job.

@euthiestamos9731 7 месяцев назад

Thanks! In regard to the cadence spiral of death…in mountain biking, it does… You find yourself in the wrong gear grinding to a halt… That is happened to me (trails you don’t know… Or when you’re new ) and sometimes I have fought through it with enough force that I was afraid my chain was going to snap… others times the bike has come to a grinding halt. Excellent video and explanation… it freaked me out the first couple times it happened… By the way, excellent demonstration of power… You have 500 W for a while🚴

@bowlegbiker1720 6 лет назад

This is an awesome video, man. I was getting very frustrated with my trainer because of the “spiral of death”. Didn’t know it was the ERG mode causing this. I’ll be turning it off from now on.

@pauldcullen 4 года назад

Brilliant tips Shane - had my first Zwift workout last night with my new KICKR snap and what you describe is exactly what happened!!

@andy372 7 лет назад

Who the heck gives 2 thumbs down to this demonstration? This video is marvelous. Thanks DL

@daghylin 4 года назад

Excellent explanation. Just got a Wahoo Kickr Snap. All new to this. Experienced spiral of death today both up and down. Thought something was wrong with my trainer. Now I know. Thank you!

@pracepracovni808 7 лет назад

Finally somebody really explained ERG mode. Huge thanks Shane!!! As a TT specialist with most of trainings full of SS FTP intervals this ERG mode is TOP choice that will cost me lots of money investing in smart trainer. Wife will kill me, bought P1 pedals week ago lol

@michaelhackenberger7632 6 лет назад

Prace Pracovn

@dusty_rhodes 7 лет назад

Perfect subject Shane'o. I had tried ERG mode and gave up because I didn't understand it. You're a wizard!! Thanks 🙏🏽

@denisfaure-brac2403 7 лет назад

You are just an encyclopedia for indoor training! Quality video as always thanks for sharing.

@_cyclist_ 5 лет назад

What a great explanation, thank you! Took me a night of frustrated googling to find your video. Saved me from unnecesarilly messing with my settings. Attacking at the start, keep pedaling at the end and let ERG do the rest! Thanks again!

@darleneanderson228 5 лет назад

Just got my smart trainer and needed some help understanding ERG mode, especially after hitting the spiral of death on a test ride today! Your videos, especially this one have been very helpful! Thanks so much!

@darleneanderson228 5 лет назад

Updated: Can't thank you enough for this! Survived my first ride in full ERG mode and didn't hit the spiral of death! I understood it MUCH better today and had a great workout. I saw in one of your videos that you did the Sufferfest Knighthood Quest. I am a Sufferlandrian also and my quest will be in November. Thanks again for the awesome videos, I watched so many last night!!

@tqubed 7 лет назад

I've hit the spiral of death in ERG mode on zwift. Couldn't finish the interval. This video was very useful.

@kristiannilsson1893 5 лет назад

Thank you, didn't really want it just from watching this video, but after both having the understanding from your explanation and an hour session without erg-mode I'm now sold on erg-mode. It's a must for every training plan I go through so that I can focus on the rpm's instead of shifting up and down just to hit the right watts to rpm and finishing with half a star...

@creativechimp03 Год назад

This is by far the clearest video I have seen on ERG mode, lots of other videos I found confusing! Thanks Shane.

@steviegriffin3513 7 лет назад

Have been navigating the minefield of turbo and direct drive trainers over the last few days. Finally an in-depth and really well-explained piece on what ERG mode actually is. First time coming across one of Shane's video. Instant sub after this video.

@rawiniasalmon9060 3 года назад

Thanks Shane, I thought I’d wasted a whole heap of money buying the smart trainer and a new bike but this makes sense and I look forward to trying it out tomorrow.

@craigbrady73 5 лет назад

Just bought my first smart trainer today, was warned about this erg mode, didn't fully comprehend the complexity when it was explained to me but this video has been brilliant explaining the issues involved. Thanks for the great video, going to do my first session tomorrow.... Wish me luck 🙄

@andrewwilkinson4397 6 лет назад

Great video. I'm new to Zwift and have hit the spiral of death several times without knowing what was going on. Brilliantly explained - Thank you!!!!

@gplama 6 лет назад

Thanks for the comment Andrew. Good to know this video is still providing help for people who are getting into the world of Zwift and ERG (URG) mode! :)

@Skillest 3 года назад

THANK YOU!!! new to Zwift and Wahoo... had no idea what was going on.

@mohelu 3 года назад

I’m watching this legend do his thing and started to wonder … who are those 32 pricks who disliked the video!!!

@gplama 3 года назад

🤣🤣

@micheldappers484 7 лет назад

Thank you so much Shane for explaining this! Makes sense now. A while ago I did an FTP test with my new smart trainer on Zwift and blew out before I even could get to the 20 min part and didn't know what hit me. Cheers!

@hdhindsa 3 года назад

Shane you are one of the few people on the planet, like Maria Popova of Brainpickings, who has an amazing impact on so many people through social media. Thank you for all your educational material!!!!

@jamiemiceli7911 5 лет назад

This is great! I fell into the spiral of death the other day on my Neo and it freaked me out. Thought the trainer was messed up. This really helps! Thanks

@szabiakanich 6 лет назад

This video just randomly came up again in my recommended section and I watched it again (for the 3rd or 4th time in the past year). Such a GREAT video and absolutely spot on explanation of what ERG mode is and how it works. One of your best videos for sure. Good stuff. Also, respect for just jumping up to 600 watts casually and holding it there :)

@simonhakim2901 2 года назад

Oh that’s a great description. The Zwift Academy workouts have been killing me as I had no idea what was going on. Thanks Shane.

@Cookefan59 3 года назад

This is the best one man cycling channel out there. He is very knowledgeable, always goes the extra mile and very personable. I can even get past the accent.

@gplama 3 года назад

I appreciate that!

@brianmorse1786 5 лет назад

Genius video Shane, thanks very much for the in-depth explanation and multiple examples of spiral of death. I see this video has been out for some time now but it's still very relevant for me. I've been Zwifting for just over 2 weeks now and failed 4 attempts at workouts with sharp transitions like "The Wringer," trying both with erg mode (spiral-spiral-spiral!) and without, finally resigning myself to just avoiding erg mode for any short duration intervals. After seeing this I'll give it another go, remembering to attack those transitions. Also kudos for being able to instruct while exerting yourself to that level!

@miguelsuarez1511 6 лет назад

The most comprehensive erg mode explanation out there. Good work as usual.

@JustinDoesTriathlon 6 лет назад

Seriously freaking useful video man, thanks a ton. New to your channel and new to erg training. My days of aimlessly riding out on the roads are done; too many junk hours and close calls with vehicles. Last time I checked out smart trainers (before college) they didn't have an inch on what these can do today.

@michaelholden4914 4 года назад

I’m a bit of a newbie with riding and zwift. I was a bit intimidated by ERG mode and the spiral of death. Finally gave ERG mode a go today. ERG mode made the workout significantly easier to complete correctly!! Good tips on ramping up into sections and continuing into the next section and allow the kickr to adjust. Thanks!

@barbarahough2747 9 месяцев назад

Fantastic Video - Short and sweet and to the point. Excellent job describing and demonstrating.

@gordonmckenzie9453 7 лет назад

Awesome - wish I'd seen this when I first got on Zwift sprint intervals on my Snap. Took me ages to work out what was going on and feel the changes. Content just keeps getting better Shane.

@gplama 7 лет назад

Cheers Gordon. ERG is a strange beast... and for those new to training indoors it can be frustrating. I hope this video will be a reference point that'll help everyone understand it.... and that the 'Spiral of Death' is by design.. (and evil!) :)

@hilltophigh 4 года назад

Still useful nearly 3 years later, thanks!

@ccmp23 5 лет назад

😂 So glad I watched this video after doing my 1st workout on Zwift yesterday, inadvertently in ERG mode, and having 790W intervals thrown at me! At least I now fully understand and appreciate the spiral of death!

@justinbutler3465 5 лет назад

Haha, the same thing happened to me last night!

@vampetaradu 6 лет назад

Very nice explained! Thanks! I struggled during FTP test on Zwift with ERG on, not knowing how to handle when hydrating. I'm new to this. Thanks again!

@jurestiplosek3018 3 года назад

This is really important video, for everyone do trainings on erg mode. Thanks

@tozzyelyse4846 6 лет назад

This guy is so clear and thorough his videos are great!

@phil7394 5 лет назад

Hit the spiral of death today with my first FTP test. Had no idea what ERG mode was. I thought my trainer broke. Ha! :)

@ClubmanGT1971 Год назад

I can completely agree about the spiral of death! I couldn’t believe it when I first moved to a genuine smart trainer (kickr). I couldn’t work out what the hell was going on. Then I kept up my cadence and let it settle back down. Takes a while to get used to.

@chrisvanbuggenum871 4 года назад

So helpful. Just got my friends old original kickr and have previously been doing intervals by just adjusting gears and cadence with a wheel on trainer. Erg mode is like an exercise bike at the gym. Anyway thanks!

@KatieKookaburra 5 лет назад

Your vids are just so good!! Everything I needed answering!

@anamaospina123 2 года назад

Oh finally someone who can explain ERG mode clearly!!!! Thank you so much Shane! :)

@glennfuller6595 Год назад

I sure wish I watched this video before today's workout. A swift newbie first time with ERG mode training. I always want to do "more" than prescribed. Thus I was perpetually trying to add wattage. Thus 24 minutes with a cadence average of 110. Max cadence of 144. Easy beginner ride killed me.

@2wheels42 7 лет назад

Great demonstration Shane. I had been planning to learn all about ERG mode and you explained it perfectly.

@bacflip1 2 года назад

I think you just saved me as the trainer was kicking my @$$. Can’t wait to see what it’s like with ERG mode off. Experienced the spiral of death too many times in my first 3 rides

@HarishChouhan 3 года назад

While I still did not fully understand, I now have a better idea of how to do my interval training on the smart trainer. Thanks mate.

@mickeyb2927 6 лет назад

These are superb videos. So well explained. I'm getting a cheap Tacx Flow for Christmas and thought your detailed appraisal of it was excellent, including how you have to learn how to ride erg mode to make the the power work. This video takes it a step further. Erg well explained. I now get it, whereas simply reading explanations on forums had me a bit confused. Keep up the good work!

@SonofGalahad 3 года назад

Fantastic explanation of ERG mode - thanks again for taking the time do such great content.

@timdixo 7 лет назад

A simple alternative to ERG would be to have a pacer rider. The pacer is preset to ride at prescribed wattages. One just has to keep up. Thus all the issues associated with "clamping" and the spiral of death are avoided whilst being more natural at the same time.

@dobsonscott 6 лет назад

Brilliant video and explanation of how to deal with the higher power intervals.

@Camh1968 6 лет назад

Thanks Shane. That’s a great perspective on ERG and where it stands in your training regime. After riding ERG for a while, I have learnt to better appreciate the huge benefits of non ERG training and it’s closer relevance to actual real life cycling. I have just purchased the Elite Real Emotion Rollers as another tool in my arsenal to better help with core strength, balance and pedalling stroke. Cameron

@joelterwilliger9901 5 лет назад

Shane, great explanation. Truly appreciate the effort you put into making these videos. Keep up the good work. Now I know to attack the power increases, and ride through the power downs at the end of the interval. Cheers.

@rein2523 7 лет назад

Edwald Boasson Hagen is on Zwift 24/7 doing ERG trainings. But then again he is riding for Dimension Data wich ride with rotor 2inpower so his indoor trainings probably feel pretty easy. :D:D

@gplama 7 лет назад

LOL!

@jimflath1125 6 лет назад

Super, super helpful and luckily I saw this about 2 days before my wife hit the spiral of death. Damn it makes me look smart when I could point her to this and she got it right away.

@jamesd688 7 лет назад

Great vid, complex subject with top tips explained simply.

@MrBJPitt 5 лет назад

Revisiting this. For this short efforts, xert has the 'smart' workouts. So if you need to do 500 watts for 10 seconds, it acts like that mean gym instructor who won't count some of your pushups. If you don't do the prescribe watts for the set time, it just extends the time until you do. Handy for when the smart trainer is a little slow to ramp up the watts 👍

@michwoz 7 лет назад

I love ERG mode. I must be a robot. Never really experienced spiral of death but I was riding from the day one exactly as you (very well) described in this video. I suppose 'diesel' type of riders are more predestined to use this type of training. I recommend everyone to do it from time to time as it is great way to leave ones comfort zone. For example doing over under intervals in ERG mode could really boost high intensity recovery because it doesn't really allow those short rest periods (as you mentioned).

@gplama 7 лет назад

You love it!? Confirmed, you're a robot! :)

@t-rocket6381 3 года назад

Great video....I had recently rode my first erg mode training session before understanding it and though my trainer was crapping out....

@avibank 10 месяцев назад

Best video about the topic. Thank you.

@witte2702 7 лет назад

Great video Shane. This is the first time i have ever seen or heard "How to ride Erg-mode Transitions" explained. I always quite enjoyed getting out in the cold and bad weather of winter (and the thought of dumb trainers horrified me) but Erg mode was always very appealing to me to do a 50-80 minute structure sweetspot / threshold / vo2 sessions of an evening, or a winter period when the roads are simply too icy. This winter i made the leap into a Smart Trainer, and don't regret it for a moment - i did however fairly frequently experience "The Spiral of Death" which I (and judging by DCR's comment sections) is generally blamed on the hardware/software .... Looking forward to putting these techniques (attack increases / ride through decreases) into practice and seeing how it impacts the "reliability of my smart trainer". Seems it is a wetware issue rather than software / hardware. Odd that this doesn't seem to have been explained more widespread, DCR should link to it.

@gplama 7 лет назад

There's a lot of people talking about how they dislike ERG (and I've mentioned it a few times on Lama Live when chatting about training/workouts)... but there was a gap in information about how to best ride it. Hopefully this video is a good reference point. I can deep-dive into specifics in other videos.

@AlanHughesUK 7 лет назад

I always get the spiral of death. saw your previous video on the kickr snap. my brake factor was always 1 even with previous advanced cals now it's 1.73 fried erg mode again and it was better. I will try your tips to ride harder into the ramp ups. 👍

@SaffaGreg 5 лет назад

VERY VERY helpful video! Glad I stumbled across it because I'm fairly new to Zwift (on Tacx Vortex) and have been struggling to figure out what's been going on with ERG and Spiral of Death! Thanks!

@6F2 6 лет назад

Really useful Shane thanks, "spiral of death" solved a mystery for me

@CyclingHubOfficial 7 лет назад

lol the 300 watts on-screen reference. Quality stuff as always Shane.

@gplama 7 лет назад

Cheers Jesper. I don't think Hollywood will ever call me for special effects either.... re: SPIRAL OF DEATH.... ;)

@CyclingHubOfficial 7 лет назад

There's always Bollywood, jokes aside, Spiral of Death is the worst!

@alayeto1 4 года назад

Thank so much for this video, it explains all of the issues experience when decreasing cadence and even shifting into the largest cog and having to power through at 60rpms

@stevenlanglois2626 6 лет назад

Excellent video. ERG mode makes TrainerRoad what it is. Once you get your FTP dialed in, you are in for some amazing workouts. But different things motivate different people. A friend loves Zwift and the emersion which would use Sim mode. He would not like TrainerRoad at all. I personally love it.

@simonfearby 7 лет назад

After a few months using a Tacx Neo I found that if I chased the wattage I would end up pedalling faster and faster and exhaust myself but the key to riding in Erg mode is to just keep cadence the same no matter what. It is the one variable you need to control and the hardware and software does the rest. It is the difference between doing 28 miles in an hour and 18 so much less tiring. Enjoying trainerroad much more now I found out the hard way.

@mavallarino 2 года назад

It makes sense though. This is a more efficient and technical way of riding.

@Ed-qv2qd 7 лет назад

I've been using ERG mode while using your training workouts Shane and I'm liking it. Key for me is making sure my cadence is anyways over 90. On really hard long efforts I start the block off at around 100 and as my cadence starts to drop off I move down the gears raising my cadence back up. I find that keeps me from experiencing the death spiral.

@damianwillis573 Год назад

What happens then to your power target?

@Ed-qv2qd Год назад

@@damianwillis573 power target does not change.

@bluemystic7501 5 лет назад

I equate ERG mode to doing sets of bench press in the gym. Each week I increase my endurance interval 'weight' 10 watts and the body responds. I can't imagine a better way to get stronger on the bike.

@FreeGoeland 5 лет назад

Excellent videos, Shane. Thanks! your videos are pretty much the reason I bought the wahoo kickr and signed up for Zwift... And I am loving it! Thanks again from Corsica. ;)

@TheMadHatter1330 6 лет назад

Thank you so much for this info. I tried a workout on ERG mode with no understanding of what was going on, this explains why I blew up so quickly 🤣

@scarybear356 7 лет назад

Hi Shane, Thanks for demo and explaining this, it's very helpful! I've gone from a Kurt kinetic road machine fluid trainer to a Tacx neo and have been struggling with a few of these things. It's taken me a while and I'm still playing around with it. (Like the first time I used it doing gear changing efforts and then seeing post ride speeds on strava showing 120km efforts haha!) I'm using the TrainerRoad program with the iPad and I'm really loving the automatic changing that happens it allows me to do other things like watching your RU-vid videos! So true! "The spiral of death" ☠️ Cheers👍

@davidsembiante7348 5 лет назад

Really appreciate your videos and what you do for all of us. Thanks!

@davidphin1063 7 лет назад

I've been struggling with ERG mode on Zwift using my Kickr. On workouts my watts reading was bouncing all over the place despite keeping more or less the same cadence. I've now sorted it and am pleased to see I am getting gold stars as each stage finishes. The problem is that when logging into Zwift the Kickr gives you 3 options to pick, one Bluetooth and two Ant+. For me the Kickr F-EC was giving inconsistent readings and quite frankly had me close to tears. I have however read that some people have found the reverse to be true. If you are getting watts readings that are dropping and peaking for no apparent reason then I would recommend that you give this a go.

@zjchew 7 лет назад

I am doing some tri races and erg mode is really a staple for the progression of FTP development..on good days you will just be just tight..on a bad day, you would probably curse yourself for a "set" amount of self torture.. Likewise, good content coverage as always mate..

@Maingoal1973 6 лет назад

Shane you do an awesome job with all your videos.

@rsmenton 6 лет назад

Clear, simple and well-explained. Cheers for that!

@huubmunstege3428 3 года назад

Cool vid mate!

@brycehiigel235 3 года назад

I did my first Zwift workout. Wish I’d had known about this video before hand. I worked my tail end off. What should have been a V02 max ended up being a big gear and Strength training.

@kivanccubukcu570 3 года назад

Great vid! Now I know why I was unable to complete my interval session this afternoon LOL

@tomalexander9140 Год назад

Great video, very helpful

@itsdeebs5156 5 лет назад

Being doing erg mode on zwift all week. Absolutely love it. Find it so much easier. So good can't recommend it more

@conattila 6 лет назад

Can’t comment in MOBILE app. Must be on desktop version. Keep up the awesomeness that are your videos. I am a long way from being able to ride the jungle and lived the video of yiu riding it