Indoor Cycling Smart Trainers: ERG Mode Explained

[@petera.cheung8657]

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

[@allanjarvis3400]

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

[@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.

[@denisfaure-brac2403]

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

[@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.

[@andy372]

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

[@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 😃

[@creativechimp03]

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

[@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.

[@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.

[@miguelsuarez1511]

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

[@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.

[@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

[@anamaospina123]

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

[@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!

[@Skillest]

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

[@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!

[@_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!

[@pauldcullen]

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

[@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!!

[@tqubed]

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

[@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 🙏🏽

[@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.

[@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 🙄

[@hilltophigh]

Still useful nearly 3 years later, thanks!

[@tozzyelyse4846]

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

[@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! :)

[@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

[@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...

[@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.

[@jurestiplosek3018]

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

[@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!

[@barbarahough2747]

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

[@michaelholden4914]

I’m a bit of a newbie with riding and zwift. I was a bit intimidated by ERG mode and the spiral of death. Finally gave ERG mode a go today. ERG mode made the workout significantly easier to complete correctly!! Good tips on ramping up into sections and continuing into the next section and allow the kickr to adjust. Thanks!

[@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!) :)

[@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 :)

[@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!!!!

[@2wheels42]

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

[@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!

[@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!

[@t-rocket6381]

Great video....I had recently rode my first erg mode training session before understanding it and though my trainer was crapping out....

[@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!

[@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.

[@Cookefan59]

This is the best one man cycling channel out there. He is very knowledgeable, always goes the extra mile and very personable. I can even get past the accent.

[@gplama]

I appreciate that!

[@SonofGalahad]

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

[@dobsonscott]

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

[@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

[@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!

[@KatieKookaburra]

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

[@euthiestamos9731]

Thanks! In regard to the cadence spiral of death…in mountain biking, it does… You find yourself in the wrong gear grinding to a halt… That is happened to me (trails you don’t know… Or when you’re new ) and sometimes I have fought through it with enough force that I was afraid my chain was going to snap… others times the bike has come to a grinding halt. Excellent video and explanation… it freaked me out the first couple times it happened… By the way, excellent demonstration of power… You have 500 W for a while🚴

[@bluemystic7501]

I equate ERG mode to doing sets of bench press in the gym. Each week I increase my endurance interval 'weight' 10 watts and the body responds. I can't imagine a better way to get stronger on the bike.

[@AlanHughesUK]

I always get the spiral of death. saw your previous video on the kickr snap. my brake factor was always 1 even with previous advanced cals now it's 1.73 fried erg mode again and it was better. I will try your tips to ride harder into the ramp ups. 👍

[@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!

[@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!

[@6F2]

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

[@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.

[@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👍

[@HarishChouhan]

While I still did not fully understand, I now have a better idea of how to do my interval training on the smart trainer. Thanks mate.

[@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

[@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

[@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. ;)

[@witte2702]

Great video Shane. This is the first time i have ever seen or heard "How to ride Erg-mode Transitions" explained. I always quite enjoyed getting out in the cold and bad weather of winter (and the thought of dumb trainers horrified me) but Erg mode was always very appealing to me to do a 50-80 minute structure sweetspot / threshold / vo2 sessions of an evening, or a winter period when the roads are simply too icy. This winter i made the leap into a Smart Trainer, and don't regret it for a moment - i did however fairly frequently experience "The Spiral of Death" which I (and judging by DCR's comment sections) is generally blamed on the hardware/software .... Looking forward to putting these techniques (attack increases / ride through decreases) into practice and seeing how it impacts the "reliability of my smart trainer". Seems it is a wetware issue rather than software / hardware. Odd that this doesn't seem to have been explained more widespread, DCR should link to it.

[@gplama]

There's a lot of people talking about how they dislike ERG (and I've mentioned it a few times on Lama Live when chatting about training/workouts)... but there was a gap in information about how to best ride it. Hopefully this video is a good reference point. I can deep-dive into specifics in other videos.

[@davidphin1063]

I've been struggling with ERG mode on Zwift using my Kickr. On workouts my watts reading was bouncing all over the place despite keeping more or less the same cadence. I've now sorted it and am pleased to see I am getting gold stars as each stage finishes. The problem is that when logging into Zwift the Kickr gives you 3 options to pick, one Bluetooth and two Ant+. For me the Kickr F-EC was giving inconsistent readings and quite frankly had me close to tears. I have however read that some people have found the reverse to be true. If you are getting watts readings that are dropping and peaking for no apparent reason then I would recommend that you give this a go.

[@michwoz]

I love ERG mode. I must be a robot. Never really experienced spiral of death but I was riding from the day one exactly as you (very well) described in this video. I suppose 'diesel' type of riders are more predestined to use this type of training. I recommend everyone to do it from time to time as it is great way to leave ones comfort zone. For example doing over under intervals in ERG mode could really boost high intensity recovery because it doesn't really allow those short rest periods (as you mentioned).

[@gplama]

You love it!? Confirmed, you're a robot! :)

[@Ed-qv2qd]

I've been using ERG mode while using your training workouts Shane and I'm liking it. Key for me is making sure my cadence is anyways over 90. On really hard long efforts I start the block off at around 100 and as my cadence starts to drop off I move down the gears raising my cadence back up. I find that keeps me from experiencing the death spiral.

[@damianwillis573]

What happens then to your power target?

[@Ed-qv2qd]

@@damianwillis573 power target does not change.

[@stevenlanglois2626]

Excellent video. ERG mode makes TrainerRoad what it is. Once you get your FTP dialed in, you are in for some amazing workouts. But different things motivate different people. A friend loves Zwift and the emersion which would use Sim mode. He would not like TrainerRoad at all. I personally love it.

[@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 🤣

[@conattila]

Can’t comment in MOBILE app. Must be on desktop version. Keep up the awesomeness that are your videos. I am a long way from being able to ride the jungle and lived the video of yiu riding it

[@davidsembiante7348]

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

[@ClubmanGT1971]

I can completely agree about the spiral of death! I couldn’t believe it when I first moved to a genuine smart trainer (kickr). I couldn’t work out what the hell was going on. Then I kept up my cadence and let it settle back down. Takes a while to get used to.

[@Maingoal1973]

Shane you do an awesome job with all your videos.

[@MrBJPitt]

Revisiting this. For this short efforts, xert has the 'smart' workouts. So if you need to do 500 watts for 10 seconds, it acts like that mean gym instructor who won't count some of your pushups. If you don't do the prescribe watts for the set time, it just extends the time until you do. Handy for when the smart trainer is a little slow to ramp up the watts 👍

[@rsmenton]

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

[@jamesd688]

Great vid, complex subject with top tips explained simply.

[@mjk2613]

Shane, this video is about 1 year too late for me! I use the kickr 1 and TrainerRoad exclusively and it took me a long time to fully figure out how to ride it properly. Specifically, I was having issues where my accuracy with the target power was very off. I found that, as you mentioned in the video, keeping the cadence consistent is the best way to go. I also have found, like you mentioned, that you really have to stay focused and can't just absentmindedly pedal or the workout will suffer. Once your mind drifts from keeping that cadence, your done. One question, TrainerRoad has a lot of sessions where they do 15 second bursts of super high power. I have found the best way for me to get through these is to keep my cadence higher then normal, maybe a way of cheating with what you call attacking the increase. My problem is when it drops back to the "normal" power my cadence seems to run away and I get the clunking of the pedals. I try and slow my cadence down on my own but it is really difficult. Any suggestions? Awesome video as usual, and like I said, wish this came out a year ago!

[@gplama]

Clunking on the pedals.... related to the smoothness of your pedal stroke? It's hard to tell without seeing what's going on with that. Seems you've got the smoothness part sorted. Could be trainer related as to how quickly it does the step-down and stabilises. Maybe pull out the mobile app for the trainer and do a few tests like I've done in this video and try a few different methods of attack (or non attack in this case).

[@brycehiigel235]

I did my first Zwift workout. Wish I’d had known about this video before hand. I worked my tail end off. What should have been a V02 max ended up being a big gear and Strength training.

[@zjchew]

I am doing some tri races and erg mode is really a staple for the progression of FTP development..on good days you will just be just tight..on a bad day, you would probably curse yourself for a "set" amount of self torture.. Likewise, good content coverage as always mate..

[@simonfearby]

After a few months using a Tacx Neo I found that if I chased the wattage I would end up pedalling faster and faster and exhaust myself but the key to riding in Erg mode is to just keep cadence the same no matter what. It is the one variable you need to control and the hardware and software does the rest. It is the difference between doing 28 miles in an hour and 18 so much less tiring. Enjoying trainerroad much more now I found out the hard way.

[@jamesconnelly4690]

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

[@kivanccubukcu570]

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

[@logicmonkeyuk]

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

[@jamesRbale]

Just bought the Wahoo Kickr Snap. Loving your videos - really helping.

[@itsdeebs5156]

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

[@myateem]

Thanks for that great video! I am new to smart trainers world and to Zwift. I have the Tacx Neo 2, just for 1 month so far. have been facing "Spiral of Death" and didn't know why? I started hating my trainer and thought it has a defect. However, doing more search and mainly this video helped me a lot understanding whats happening so I can design my workouts better! thanks again for the info

[@gplama]

Thanks for leaving the comment Mohamed. I really appreciate hearing that people are using my videos to have a better experience with their equipment, and in turn better training.

[@RonnRider]

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

[@HiddenDriveways]

Excellent video, as usual from Lama. This week (2.5 years or so after your video was published) DC Rainmaker pointed out that ERG mode is best done in the smaller chainring up front (so on a compact you would ride in your 34, not the big 50 ring). Similarly, in the back, you should put it in the middle (not the easiest nor the hardest gear). Ray's recommendation comes from TrainerRoad. I noticed you ride your big ring primarily in this video. Is the this your preference, or do you follow TrainerRoad's advice now? (This is all new information for me, BTW). Ray said the reason you should use the smaller ring up front is that the larger one increases the speed of the flywheel, and it's similar to a vehicle traveling at high speed, it becomes harder to control. Slower moving flywheel = more accurate control from for the trainer. However, unless you're using the Tacx Flow Smart, in which case Shane discovered that it operates more accurately with the big ring. I'm going to end this comment now because my brain exploded. 🤯

[@gplama]

It depends on the trainer. Use what works for you.

[@avibank]

Best video about the topic. Thank you.

[@stevegreenock7520]

Really good video Shane, and very pro. Would you be able to do something similar using the Wattbike Atom with the app and all its functions like the tests / ERGO mode etc?

[@gplama]

I don't have access to a WattBike ATOM to produce any more content on that unit sorry.

[@stevegreenock7520]

@@gplama Ok Shane no worries, Steve

[@deNudge]

Holding 600 watts... strong, man!

[@DoglessEndeavor]

Extremely helpful video, thank you! I'm having trouble with lower wattages, i.e. recovery intervals, in the Sufferfest on my Tacx Flux. I used a 52/19 gear and I couldn't get down to 117 watts with an 85 cadence. It refused to go below 130 unless I went into the small chainring. Higher wattage intervals were generally fine. Is my gearing playing an impact or is it something else?

[@gplama]

Wattage Floor - You may need to change from your big ring to your little ring to hit your wattage targets in ERG mode. If your power target is below the wattage at which your trainer can apply resistance, you hit the "resistance floor" (also referred to as the “wattage" or "power" floor) and you won't feel resistance changes. Slowing the flywheel down by changing to an easier gear is sometimes required on the FLUX when in ERG mode. 20-25km/h flywheel speed is the optimal range for ERG on the FLUX.

[@3DKiwi]

Thanks Shane. Great explanation as always. I assume the power fluctuations we saw on the Wahoo app was from the Kickr's power output. The fluctuations would have had actually been greater had you had a second display showing the power meter power output although you did explain this.

[@g3romey]

Very instructive video. I like how you casually ride at 500w while speaking :)

[@VonMicich]

should have seen the out-takes :)

[@pauldamian2988]

Do I feel a "bloopers real" video on the horizon??????

[@gmivisualsjason3729]

Excellent Anything specific/Unique to Zwift that's worth knowing with the passage of time?

[@gplama]

ERG hasn't changed in years, so nope. All still 100% relevant today.

[@gmivisualsjason3729]

@@gplama Thanks again

[@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! :)

[@sandman_rides]

My favourite mode. I use the Wahoo app and manually control my 8 x 3min intervals. Best way to do intervals in my book

[@timdixo]

A simple alternative to ERG would be to have a pacer rider. The pacer is preset to ride at prescribed wattages. One just has to keep up. Thus all the issues associated with "clamping" and the spiral of death are avoided whilst being more natural at the same time.

[@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.

[@doublegunsstk]

I thought you always attack at the start of a hard interval and ride through the end a little, which may explain why I've loved ERG mode since day one. Even on my first few rides zwift was able to give me a pretty good set of targets to hit in their structured workout.

[@jamesshields1969]

Shane, thank you for you awesome videos, thanks to you I have chosen to go with the Elite Qubo smart interactive trainer. Now I would really like to set up my pain cave and I am interested in how you set up your monitor on what looks to be a telescoping camera tripod? would you mind helping me figure out a similar set up?