Indoor Cycling Smart Trainers: ERG Mode Explained

If you do an indoor cycling workout with a smart trainer, you may have the option to use ERG mode. ERG mode is available on select smart trainers and sets the resistance to a specific wattage target instead of basing it on the course gradient (SIM mode). This video will take you though exactly what ERG mode is, how it works, and provides a number of tips of how to best make use of ERG mode to avoid the 'spiral of death'.
Subscribe to support this KZbin channel: bit.ly/3aUph9W
­-­-­-­­----------­-­-­-­­--------
My KZbin Equipment:
Cannon G7X Mark II: amzn.to/2sTJdFl
GoPro Hero5 Session: amzn.to/2tLDzCa
Apple iPhone7: amzn.to/2tLo39n
Rode smartLav+ Lavalier Microphone: amzn.to/2tqRuhl
Samson Meteor Mic USB Studio Microphone: amzn.to/2sobQcH
JOBY GorillaPod SLR Zoom: amzn.to/2sTO3T8
JOBY GripTight GorillaPod Stand: amzn.to/2sTRPvK
­-­-­-­­--------
Web: shanemiller.net
Instagram: / gplama
Strava: / strava
Twitter: / gplama
KZbin: / gplama
--------------------------­-­-­-­­--------
#cycling #sport #fitness

[@petera.cheung8657]

Thanks for explaining "spiral of death" - I almost gave up on erg mode until you explained how to deal with it

[@MrHellothisisme]

watching this in 2023 makes me realise how much quieter smart trainers have become. And they were already the quieter alternative to regular trainer 😃

[@tecnocato]

Tricky bit that some miss is that power is a unit of work (force times distance) per unit of time (Nm/s, Watts, etc.). The faster you pedal with the same output power, the less force you exert on the pedals (easier on muscles) but you exert that lower force on the pedals more times per minute. That is why higher rpm's are better for endurance even though the power output is the same. Higher rpm = less muscle stress (less force) for any given power output. This is, of course, over-simplified as other factors and limits are present. Thank​ you for explaining that ERG mode!

[@441milachik]

That is Well know even in outdoor training that Higher rpm are better for endurance (heart) and lower rpm for muscle.

[@allanjarvis3400]

First ERG workout today on Zwift. Without your excellent video I wouldn't have had a clue what I was doing. Thank you.

[@Skillest]

THANK YOU!!! new to Zwift and Wahoo... had no idea what was going on.

[@sprintkick9793]

Been on Zwift for almost 2 years and finally did a workout. I experienced the spiral of death just didn’t know the name. So glad I watched this.

[@tqubed]

I've hit the spiral of death in ERG mode on zwift. Couldn't finish the interval. This video was very useful.

[@denisfaure-brac2403]

You are just an encyclopedia for indoor training! Quality video as always thanks for sharing.

[@bowlegbiker1720]

This is an awesome video, man. I was getting very frustrated with my trainer because of the “spiral of death”. Didn’t know it was the ERG mode causing this. I’ll be turning it off from now on.

[@timgraves4209]

As always, Excellent Video. Thank you! Just what I needed!

[@JustinDoesTriathlon]

Seriously freaking useful video man, thanks a ton. New to your channel and new to erg training. My days of aimlessly riding out on the roads are done; too many junk hours and close calls with vehicles. Last time I checked out smart trainers (before college) they didn't have an inch on what these can do today.

[@2wheels42]

Great demonstration Shane. I had been planning to learn all about ERG mode and you explained it perfectly.

[@davidsembiante7348]

Really appreciate your videos and what you do for all of us. Thanks!

[@ccmp23]

😂 So glad I watched this video after doing my 1st workout on Zwift yesterday, inadvertently in ERG mode, and having 790W intervals thrown at me! At least I now fully understand and appreciate the spiral of death!

[@justinbutler3465]

Haha, the same thing happened to me last night!

[@szabiakanich]

This video just randomly came up again in my recommended section and I watched it again (for the 3rd or 4th time in the past year). Such a GREAT video and absolutely spot on explanation of what ERG mode is and how it works. One of your best videos for sure. Good stuff. Also, respect for just jumping up to 600 watts casually and holding it there :)

[@phil7394]

Hit the spiral of death today with my first FTP test. Had no idea what ERG mode was. I thought my trainer broke. Ha! :)

[@joelterwilliger9901]

Shane, great explanation. Truly appreciate the effort you put into making these videos. Keep up the good work. Now I know to attack the power increases, and ride through the power downs at the end of the interval. Cheers.

[@daelpixphotography]

Always brilliant, informative videos. Thank you

[@tozzyelyse4846]

This guy is so clear and thorough his videos are great!

[@_cyclist_]

What a great explanation, thank you! Took me a night of frustrated googling to find your video. Saved me from unnecesarilly messing with my settings. Attacking at the start, keep pedaling at the end and let ERG do the rest! Thanks again!

[@hilltophigh]

Still useful nearly 3 years later, thanks!

[@RonnRider]

Brilliant demo vid mate! Looks like you you still got the fitness too💪🏾👏🏾👏🏾👏🏾👏🏾

[@rsmenton]

Clear, simple and well-explained. Cheers for that!

[@KatieKookaburra]

Your vids are just so good!! Everything I needed answering!

[@FreeGoeland]

Excellent videos, Shane. Thanks! your videos are pretty much the reason I bought the wahoo kickr and signed up for Zwift... And I am loving it! Thanks again from Corsica. ;)

[@dusty_rhodes]

Perfect subject Shane'o. I had tried ERG mode and gave up because I didn't understand it. You're a wizard!! Thanks 🙏🏽

[@alayeto1]

Thank so much for this video, it explains all of the issues experience when decreasing cadence and even shifting into the largest cog and having to power through at 60rpms

[@IPAColosseum]

Now it all makes sense! Great video!

[@jamesconnelly4690]

Awesome explanation. This has helped me out quite a bit to get ERG mode understood Thanks for your demonstration and very good tutorial.

[@fenderperry]

Thank you Shane, this was very informative.

[@jamiemiceli7911]

This is great! I fell into the spiral of death the other day on my Neo and it freaked me out. Thought the trainer was messed up. This really helps! Thanks

[@timeanspace]

great video, nice clear explanation!

[@miguelsuarez1511]

The most comprehensive erg mode explanation out there. Good work as usual.

[@pauldcullen]

Brilliant tips Shane - had my first Zwift workout last night with my new KICKR snap and what you describe is exactly what happened!!

[@SonofGalahad]

Fantastic explanation of ERG mode - thanks again for taking the time do such great content.

[@SaffaGreg]

VERY VERY helpful video! Glad I stumbled across it because I'm fairly new to Zwift (on Tacx Vortex) and have been struggling to figure out what's been going on with ERG and Spiral of Death! Thanks!

[@Maingoal1973]

Shane you do an awesome job with all your videos.

[@anibaljesusdelgadillo2091]

More useful knowledge, thanks Shane!

[@MrHotpl4te]

Really good explanation thanks

[@micheldappers484]

Thank you so much Shane for explaining this! Makes sense now. A while ago I did an FTP test with my new smart trainer on Zwift and blew out before I even could get to the 20 min part and didn't know what hit me. Cheers!

[@steviegriffin3513]

Have been navigating the minefield of turbo and direct drive trainers over the last few days. Finally an in-depth and really well-explained piece on what ERG mode actually is. First time coming across one of Shane's video. Instant sub after this video.

[@jamesd688]

Great vid, complex subject with top tips explained simply.

[@simonhakim2901]

Oh that’s a great description. The Zwift Academy workouts have been killing me as I had no idea what was going on. Thanks Shane.

[@Tizzledk]

Love that video....great explanation thanks for that!!

[@Camh1968]

Thanks Shane. That’s a great perspective on ERG and where it stands in your training regime. After riding ERG for a while, I have learnt to better appreciate the huge benefits of non ERG training and it’s closer relevance to actual real life cycling. I have just purchased the Elite Real Emotion Rollers as another tool in my arsenal to better help with core strength, balance and pedalling stroke. Cameron

[@creativechimp03]

This is by far the clearest video I have seen on ERG mode, lots of other videos I found confusing! Thanks Shane.

[@vampetaradu]

Very nice explained! Thanks! I struggled during FTP test on Zwift with ERG on, not knowing how to handle when hydrating. I'm new to this. Thanks again!

[@CarlForde]

Excellent detailed explanation. thanks

[@howardbecdove9780]

Thank you so much. That was very valuable info.

[@jurestiplosek3018]

This is really important video, for everyone do trainings on erg mode. Thanks

[@mtbgo7860]

Great explanation! Nice video.

[@EugeneTayam]

Love this! Simplified. 😀

[@CyclingHubOfficial]

lol the 300 watts on-screen reference. Quality stuff as always Shane.

[@gplama]

Cheers Jesper. I don't think Hollywood will ever call me for special effects either.... re: SPIRAL OF DEATH.... ;)

[@CyclingHubOfficial]

There's always Bollywood, jokes aside, Spiral of Death is the worst!

[@scarybear356]

Hi Shane, Thanks for demo and explaining this, it's very helpful! I've gone from a Kurt kinetic road machine fluid trainer to a Tacx neo and have been struggling with a few of these things. It's taken me a while and I'm still playing around with it. (Like the first time I used it doing gear changing efforts and then seeing post ride speeds on strava showing 120km efforts haha!) I'm using the TrainerRoad program with the iPad and I'm really loving the automatic changing that happens it allows me to do other things like watching your KZbin videos! So true! "The spiral of death" ☠️ Cheers👍

[@andy372]

Who the heck gives 2 thumbs down to this demonstration? This video is marvelous. Thanks DL

[@daghylin]

Excellent explanation. Just got a Wahoo Kickr Snap. All new to this. Experienced spiral of death today both up and down. Thought something was wrong with my trainer. Now I know. Thank you!

[@TheMadHatter1330]

Thank you so much for this info. I tried a workout on ERG mode with no understanding of what was going on, this explains why I blew up so quickly 🤣

[@gordonmckenzie9453]

Awesome - wish I'd seen this when I first got on Zwift sprint intervals on my Snap. Took me ages to work out what was going on and feel the changes. Content just keeps getting better Shane.

[@gplama]

Cheers Gordon. ERG is a strange beast... and for those new to training indoors it can be frustrating. I hope this video will be a reference point that'll help everyone understand it.... and that the 'Spiral of Death' is by design.. (and evil!) :)

[@kristiannilsson1893]

Thank you, didn't really want it just from watching this video, but after both having the understanding from your explanation and an hour session without erg-mode I'm now sold on erg-mode. It's a must for every training plan I go through so that I can focus on the rpm's instead of shifting up and down just to hit the right watts to rpm and finishing with half a star...

[@HTB6493]

Great vid mate, cleared it all up.

[@fukawitribe]

For some of us old gits that also used to buy old physics text books, erg is also a unit of energy before all these new fangled Joule thingies became popular. Now I feel proper ancient. Nice video mate, top job.

[@brianmorse1786]

Genius video Shane, thanks very much for the in-depth explanation and multiple examples of spiral of death. I see this video has been out for some time now but it's still very relevant for me. I've been Zwifting for just over 2 weeks now and failed 4 attempts at workouts with sharp transitions like "The Wringer," trying both with erg mode (spiral-spiral-spiral!) and without, finally resigning myself to just avoiding erg mode for any short duration intervals. After seeing this I'll give it another go, remembering to attack those transitions. Also kudos for being able to instruct while exerting yourself to that level!

[@anthonys6657]

This makes a lot of sense! Thanks Lama!

[@anamaospina123]

Oh finally someone who can explain ERG mode clearly!!!! Thank you so much Shane! :)

[@rawiniasalmon9060]

Thanks Shane, I thought I’d wasted a whole heap of money buying the smart trainer and a new bike but this makes sense and I look forward to trying it out tomorrow.

[@hdhindsa]

Shane you are one of the few people on the planet, like Maria Popova of Brainpickings, who has an amazing impact on so many people through social media. Thank you for all your educational material!!!!

[@dobsonscott]

Brilliant video and explanation of how to deal with the higher power intervals.

[@6F2]

Really useful Shane thanks, "spiral of death" solved a mystery for me

[@richardsteer37]

This was so helpful. Thank you!

[@dr.deborahnixon1192]

'That was a great explanation and demonstration. Thanks o much for this. So clear.

[@mohelu]

I’m watching this legend do his thing and started to wonder … who are those 32 pricks who disliked the video!!!

[@gplama]

🤣🤣

[@tomalexander9140]

Great video, very helpful

[@avibank]

Best video about the topic. Thank you.

[@barbarahough2747]

Fantastic Video - Short and sweet and to the point. Excellent job describing and demonstrating.

[@mickeyb2927]

These are superb videos. So well explained. I'm getting a cheap Tacx Flow for Christmas and thought your detailed appraisal of it was excellent, including how you have to learn how to ride erg mode to make the the power work. This video takes it a step further. Erg well explained. I now get it, whereas simply reading explanations on forums had me a bit confused. Keep up the good work!

[@itsdeebs5156]

Being doing erg mode on zwift all week. Absolutely love it. Find it so much easier. So good can't recommend it more

[@darleneanderson228]

Just got my smart trainer and needed some help understanding ERG mode, especially after hitting the spiral of death on a test ride today! Your videos, especially this one have been very helpful! Thanks so much!

[@darleneanderson228]

Updated: Can't thank you enough for this! Survived my first ride in full ERG mode and didn't hit the spiral of death! I understood it MUCH better today and had a great workout. I saw in one of your videos that you did the Sufferfest Knighthood Quest. I am a Sufferlandrian also and my quest will be in November. Thanks again for the awesome videos, I watched so many last night!!

[@kivanccubukcu570]

Great vid! Now I know why I was unable to complete my interval session this afternoon LOL

[@mozpassion8996]

Thanks for the tips!

[@migolarte]

great video!! very very useful, thanks!!!

[@chrisvanbuggenum871]

So helpful. Just got my friends old original kickr and have previously been doing intervals by just adjusting gears and cadence with a wheel on trainer. Erg mode is like an exercise bike at the gym. Anyway thanks!

[@money842]

Very helpful! Thank you.

[@georgestearns2002]

thank you for this! super helpful.

[@harryschuurman7026]

Thank you for explanation it was easy to understand

[@rice_police88]

Very helpful, thanks

[@luismedeiros7139]

This is my favorite class :D

[@huubmunstege3428]

Cool vid mate!

[@886014]

Great video Shane, I love the SoD reference :) I like the mode personally and always use it for intervals on the trainer. It's the ultimate referee; no cheating, you either do the Watts or you don't.

[@omardgardiner2225]

Great Video. Thanks

[@javandermerwe]

What a cool video! 👍

[@pracepracovni808]

Finally somebody really explained ERG mode. Huge thanks Shane!!! As a TT specialist with most of trainings full of SS FTP intervals this ERG mode is TOP choice that will cost me lots of money investing in smart trainer. Wife will kill me, bought P1 pedals week ago lol

[@michaelhackenberger7632]

Prace Pracovn

[@andrewwilkinson4397]

Great video. I'm new to Zwift and have hit the spiral of death several times without knowing what was going on. Brilliantly explained - Thank you!!!!

[@gplama]

Thanks for the comment Andrew. Good to know this video is still providing help for people who are getting into the world of Zwift and ERG (URG) mode! :)

[@AndrewL]

great video !

[@bacflip1]

I think you just saved me as the trainer was kicking my @$$. Can’t wait to see what it’s like with ERG mode off. Experienced the spiral of death too many times in my first 3 rides

[@rein2523]

Edwald Boasson Hagen is on Zwift 24/7 doing ERG trainings. But then again he is riding for Dimension Data wich ride with rotor 2inpower so his indoor trainings probably feel pretty easy. :D:D

[@gplama]

LOL!

[@jimflath1125]

Super, super helpful and luckily I saw this about 2 days before my wife hit the spiral of death. Damn it makes me look smart when I could point her to this and she got it right away.

[@RolandAllen]

I needed to learn this!

[@logicmonkeyuk]

aha - the misery of backing off into active rest explained! great vid mate.

[@marklohnes6313]

Well explained!

[@craigbrady73]

Just bought my first smart trainer today, was warned about this erg mode, didn't fully comprehend the complexity when it was explained to me but this video has been brilliant explaining the issues involved. Thanks for the great video, going to do my first session tomorrow.... Wish me luck 🙄