Guides
The parts of smart-trainer training that are easy to get wrong: what ERG mode is actually doing, which FTP test to ride, what the numbers on a ride summary mean, and how to put a training week together.
What is ERG mode, and how trainer-controlled workouts work
ERG mode lets your smart trainer set its own resistance to hold a target wattage, whatever your cadence. Here is how it works, when to use it, and its limits.
How to do an FTP test indoors: ramp, 20-minute, and 8-minute
Three ways to test your FTP on a smart trainer, what each one costs you, and how to turn the result into the number that sets every workout target.
TSS, Normalized Power and Intensity Factor, explained with real rides
Normalized Power, Intensity Factor and TSS turn raw watts into training load. Here is what each one means, how they are calculated, and how to read them on a real ride.
A beginner's indoor cycling training plan: 6 structured weeks
A simple, structured 6-week indoor cycling plan for smart-trainer beginners: three rides a week, real power targets, and a clear reason behind every session.
Setting up a smart trainer at home: space, fans, mats, and the app
A practical guide to setting up an indoor smart trainer at home: how much space you need, cooling, floor protection, the pain cave basics, and pairing the app.
Put your trainer to work
Requires a Bluetooth smart trainer · iPhone and iPad