If you use a smart trainer, chances are you’ve become very familiar with ERG mode.
Set your workout.
Start pedalling.
The trainer automatically adjusts the resistance so you produce the target power.
It’s simple.
It’s effective.
And for many workouts, it’s exactly what you should use.
But here’s the catch:
ERG mode isn’t always your friend.
If you rely on it for every indoor cycling session, you could be missing an important part of becoming a stronger cyclist.
What Is ERG Mode?
ERG mode automatically controls the resistance on your smart trainer to keep you riding at a prescribed power output.
If the workout calls for 220 watts, the trainer adjusts resistance to help you stay there, regardless of whether you’re pedalling at 85rpm or 95rpm.
This allows you to focus on completing the interval rather than constantly watching your power numbers.
For steady efforts, it’s an excellent training tool.
Where ERG Mode Excels
ERG mode is particularly effective during structured intervals that require a consistent effort.
For example:
- Sweet Spot training
- Tempo intervals
- Threshold efforts
- Aerobic endurance rides
- Recovery sessions
During these workouts, maintaining a stable power output is often more important than reacting to changing terrain or pacing your effort.
ERG mode removes unnecessary distractions and allows you to focus on good pedalling technique and completing the session.
The Skill ERG Mode Doesn’t Teach
Cycling outdoors is rarely perfectly steady.
Road gradients change.
Wind conditions vary.
You accelerate out of corners.
You climb.
You descend.
You need to make constant decisions about how much effort to apply.
ERG mode removes almost all of those decisions.
While that makes indoor training easier to execute, it also means you aren’t practising one of cycling’s most valuable skills:
Pacing.
Learning how hard to push without constantly relying on your trainer to make the decision for you is an important part of becoming a better cyclist.
Race Day Doesn’t Have ERG Mode
Whether you’re racing a criterium, a time trial, a triathlon, or simply riding a challenging sportive, nobody controls your power except you.
You need to judge effort.
You need to recognise when you’re pushing too hard.
You need to know when to back off slightly to finish stronger.
Those are learned skills.
If every indoor ride is completed in ERG mode, those pacing skills may not develop as well as they could.
When to Turn ERG Mode Off
Some workouts are actually better without ERG mode.
Consider using Resistance or Slope mode for:
VO2 Max Intervals
Short, high-intensity efforts often benefit from allowing natural changes in cadence and power.
Over-Under Sessions
These require frequent adjustments in effort that can sometimes feel awkward in ERG mode.
Sprint Training
Explosive accelerations work much better when resistance isn’t constantly trying to regulate your power.
Race Simulations
Practising pacing, gear selection, cadence changes, and effort management prepares you for real-world riding.
Learn to Ride by Feel
One of the most valuable skills any cyclist can develop is understanding perceived effort.
Can you recognise threshold effort without looking at your power meter?
Can you judge when you’ve gone too hard in the opening minutes of a climb?
Can you pace a long effort without constantly watching the numbers?
These are skills that transfer directly to outdoor riding and racing.
Sometimes switching ERG mode off is the best way to develop them.
You Don’t Have to Choose One or the Other
This isn’t an argument against ERG mode.
Far from it.
It’s an excellent training tool that helps thousands of athletes complete structured workouts effectively.
The key is knowing when to use it.
Use ERG mode when precision and consistency are the priority.
Switch it off when the goal is pacing, bike handling, race simulation, or learning to manage your own effort.
Like every training tool, ERG mode works best when it’s used for the right purpose.
Train the Rider, Not Just the Numbers
The strongest cyclists don’t simply produce power.
They know when to produce it.
They understand pacing.
They adapt to changing conditions.
They make good decisions under fatigue.
ERG mode can help build your fitness.
But occasionally riding without it helps build your cycling skills.
And the combination of both is what creates a more complete athlete.
Take Your Indoor Cycling to the Next Level
If you’re looking for structured indoor cycling workouts that build fitness, improve performance, and take the guesswork out of your training, check out Qwik Kiwi’s Velocity platform.
Velocity gives you access to hundreds of cycling workouts including VO2 Max, Threshold, Tempo, Endurance, Technique, and Recovery sessions suitable for cyclists, triathletes, and endurance athletes of all abilities.
You can try Velocity completely FREE for 14 days with no long-term commitment.
Start your free trial today:
http://app.vqvelocity.com/join?a=rhs956
Train smarter. Ride stronger. Stay consistent.