ERG mode for indoor cycling explained: what it is, how to use it - and when you shouldn't...

If you have an intermediate to advanced smart trainer and use the best training apps for cycling like Zwift, you have the option of using ERG mode to complete your indoor workout. But what exactly does this setting do?

Simply put, when ERG mode is on, the bike trainer helps you ride at your set power output by automatically adjusting your resistance to match your cycling cadence. Keeps you at that set wattage.

So given that option is there, should you use it? Is there any benefit? Or does using it even negatively impact the cycling workout goals you’re trying to achieve?

To get the most out of the settings your smart trainer has to offer, you should turn it off to see how the ERG mode setting works best for you and how it helps you maximize your fitness benefits from your workout. I will explain the case.

What is ERG mode?

First, let’s dig a little deeper into what ERG mode is. ERG stands for ergometer, and by controlling the resistance, it theoretically allows you to maintain a very stable output.

Today, power is made up of angular velocity (cadence) and torque (the force with which you press the pedal). What the ERG does is balance these two to produce consistent wattage.

For example, let’s say you’re riding at 200 watts. It consists of 80 RPM producing 2.5 Newton meters (Nm) of torque. A smart bike or smart trainer adds his 2.5Nm of resistance to the flywheel, so you’re pushing 200 watts. If you increase the RPM to 90, the resistance required to generate 200W he said is 2.2Nm, so the trainer adjusts the resistance to reduce it. This also works in reverse when RPM decreases and resistance increases.

ERG mode can be set on or off on most training platforms. ERG mode is activated when you follow an in-app workout or imported custom designed session.

Advantages of using ERG mode for indoor cycling

(Image credit: Future)

One of the main benefits of using ERG mode is that the trainer does all the work so you don’t have to focus on maintaining power output during the interval.

This is perfect for riders who want to do Zone 2 endurance rides longer and maintain a certain power output without going too hard. It is also useful for those who want to do longer tempo or sweet spot efforts in order to stay within their established power goals.

As you may have noticed, it can be difficult to get exactly the right RPM for your power output just by using gears. This is the beauty of ERG. No matter what gear you choose, you can change the RPM to what feels most comfortable, and the resistance is applied accordingly to achieve your target power output.

Cons of using ERG mode for indoor cycling

However, using ERG mode has some drawbacks.

First, I have a question about adding resistance artificially. This is similar to outdoor climbing, but gravity provides additional resistance, so for those who want to get faster on rolling or flat terrain where the force applied and changes in speed are highly variable. Not optimal. In some cases, only climbing or training in ERG mode can affect performance on flat ground, so it may be desirable to be able to adapt to these changes.

This has led some to suggest that over-reliance on the ERG may actually reduce its ability to generate power sustainably at higher levels (think sweet spot and beyond). There may be some truth to this.

Others suggest that the ERG limits the mental resilience that can hold a set power, but if anything, the ERG helps at higher power levels (above the threshold). For some people, it might help them push themselves, but likewise, they want to be able to do it without artificial resistance.

Another drawback is the reaction speed of ERG mode. The best smart trainers have an ERG mode that reacts very quickly to changes in interval resistance, speed, or power targets. Let’s say you have a series of micro-intervals: 20 seconds at 120% threshold, 10 second rest at 40%, 20 repetitions, or 10 minute blocks. It can be slow to change from very high resistance to very low resistance in a short period of time, so when the 20 second effort starts, the RPM is very high, the resistance is low, and when the 10 second recovery comes You may notice. Around resistance does not always fall off immediately.

The ERG death spiral is perhaps the most well-known problem with ERG use. Several papers have examined cycling performance limiters, suggesting that the ability to sustain torque is the most important factor in sustaining power output. If you can’t apply the same torque, you can reduce the gears to rotate a higher RPM and reduce the applied torque.

However, in ERG mode, this is not the easiest and often results in ever lower and lower RPMs and ever increasing resistance applied by the trainer. Ultimately, the trainer wins as the RPM stops and has to overcome an insurmountable level of torque. Luckily, this is such a well-known problem that many high-end his trainers now have an “anti-spiral of death” feature that senses when the resistance gets too high. to reduce it and allow it to speed up and turn again. .

Advantages of using level or resistance mode in indoor cycling

Riding in Level/Resistance mode is ideal for sessions that require maximum power, such as sprints, or sessions that involve micro-intervals with large changes in resistance. This involves keeping the resistance static at the hub and using gears to change it. Alternatively, you can adjust the settings so that the virtual slope is applied along with the resistance. This mode also allows you to reduce intensity during exercise if you wish, instead of being restricted to the power and resistance targets set in ERG mode.

Another advantage of level mode is that it is ecologically efficient. What this means is that it’s a bit like the real world where resistance varies with slope, and it’s highly unlikely that your effort will be smooth or have constant resistance behind you. There is also an opinion that riding in level mode improves pedaling efficiency more than in ERG mode.

When using ERG mode

Male cyclist using smart trainer ERG mode during an indoor cycling session

(Image credit: Future)

All of these minor drawbacks of ERG and the benefits of Level are pretty insignificant, but at the end of the day, I find it easier to complete sessions using ERG mode, simply because it’s one less thing to think about. Some may be. almost.

My recommendation is that if your power is constant (Zone 1 to Zone 3/4) and you want to keep it below or above a certain level, ERG mode is for you. If you want to do short repetitive efforts, maxes, sprints, or sessions with large variations in resistance, Level/Resistance mode is the way to go. Using the two together means you don’t miss out on the benefits of either of these and can make your overall training experience a little easier and more enjoyable.

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