Fitness
ERG Mode Training
ERG mode training locks wattage on a smart trainer so you hit exact interval targets without thinking about gearing or pace.
ERG mode training on smart trainers holds target wattage automatically by adjusting resistance—you focus on cadence and form while the trainer enforces power. It is ideal for steady intervals, FTP tests, and rehab pacing.
Downside: less skill at self-pacing for undulating courses. Occasionally train in slope or resistance mode to practice gear selection.
Common questions
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Why do ERG intervals feel harder mentally?
You cannot ease off by shifting; the trainer demands watts, which can feel relentless—break long ERG blocks into segments if needed.
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Does ERG hurt outdoor pacing?
Only if you never ride without ERG—mix free-riding sessions to learn wind and grade management.
Related terms
Put ERG Mode Training into practice
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