ERG Mode: On or Off?

What is ERG Mode?

Smart trainers (such as the Wahoo KICKR) include a load-restricted setting called ERG Mode. When you use this mode, the trainer automatically adjusts resistance for you. Think of it like cruise control: you don’t need to shift gears because the trainer changes resistance to match the target power in your workout.

Your FTP must be correctly set in your TrainingPeaks settings to ensure you train at the right intensity. 

How To Determine Your Bike Thresholds.

Why ERG Mode Works Well With Your Bike Workouts

ERG Mode supports the purpose of your training plan by helping you:

• Avoid under- or over-training

• Focus on position and a smooth pedal stroke

• Let your smart trainer and workout control the intensity for you

• Pace your effort and avoid going too hard early in the ride

• Prevent power spikes when moving between intervals

• Maintain lower efforts during recovery intervals or base endurance rides (when you might otherwise ride too hard)

As with all training, keep RPE in mind. If sessions start to feel too easy or too hard, consider repeating your fitness test and to check and update your thresholds.

Whenever possible, complete your longer endurance rides outdoors to practise bike handling, gearing, cadence, and riding economy.

FTP Testing - Turn ERG Mode Off

When determining your current FTP with our FTP Test, ERG mode needs to be off. Switching ERG mode off enables you to self-select your own power output throughout the 20-minute test. That way, you can push harder or ease off, depending on how you feel at any given moment.

If you have a bike training device with its own "FTP" test protocol, you could use that instead.

Gears

Shifting gear is not necessary in ERG Mode. Select a gear that is quiet and smooth, and your smart trainer will adjust the resistance so that you achieve your target power.

Choose a cadence that optimises your riding economy, 80-100 rpm is ideal for many riders, learn more here: High Cadence or Big Gear?

With ERG mode switched on, as the resistance will lighten as you increase your cadence to maintain your prescribed power output. And vice versa, slow your pedalling and the resistance will feel heavier.

Note: If your plan includes Torque workouts, the cadence will be shown on-screen as you train. For lower cadence targets you may need to choose a bigger gear.

Targeted Output

Your FTP can vary from day to day based on fatigue, stress, sleep, nutrition, and hydration. Some days you may feel strong; other days you may need to hold back.

ERG sets you to a fixed percentage of FTP — typically the midpoint of the prescribed power range. This may not always be the ideal output for how you feel on a given day.

Options include:

• Some apps (e.g., Zwift) allow you to adjust difficulty by ±10% during the ride
• Switching ERG off and riding to the upper or lower end of your prescribed power range
• Riding by feel or heart rate instead

Real Riding

If you are unable to ride outdoors for an extended period, it can be helpful to occasionally complete endurance rides without ERG Mode.

This allows you to:

• Control your own resistance and cadence

• Practise meeting power targets using gears rather than automatic resistance

• Ride routes that mimic the elevations and demands of your event

• Work on gearing, cadence changes, and overall ride economy

Further Reading

How Can I Improve My Cycling Efficiency?

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