14 guides
Training
ERG mode, zone 2, FTP tests, recovery and fuelling for training on a smart trainer.
Training guides for a smart trainer: how to set zones, what ERG mode does, and how to recover. Start with the FTP test at home, because power zones depend on it; heart rate vs power zones explains when each is the better guide. The recovery, heart-rate and fuelling pages explain what the cited sources say; none of them is medical advice.
All 14 training guides
- Heart Rate Drift on the Indoor Trainer: How to Read Aerobic Decoupling
Heart rate drift and aerobic decoupling in cycling explained: run an indoor steady-state test, interpret power-to-heart-rate changes, and improve aerobic.
- Cycling Deload Week: When to Take One and What to Do
Plan a cycling deload week: when to take one, how much to reduce volume and intensity, recovery-week workouts, warning signs, and taper differences.
- Does Indoor Cycling Lower Your Resting Heart Rate? What the Data Actually Shows
How long it actually takes for indoor cycling to lower resting heart rate, why it drops, typical ranges for trained cyclists, and why a rising RHR.
- ERG Mode Explained: How to Use It Without Hating Your Trainer
ERG mode on smart trainers explained: how resistance control works, best practices for intervals, cadence tips, and when to ride in free mode instead.
- ERG Mode Too Hard: Why It Happens and How to Fix It
ERG mode feels too hard when cadence drops: the torque arithmetic, TrainerRoad's cadence advice and Zwift's ordered troubleshooting steps.
- How to Do an FTP Test at Home: Ramp Test vs. 20-Minute Test
Learn how to do an FTP test at home on a smart trainer. Compare ramp and 20-minute tests, prepare your setup, pace the effort, and set better cycling.
- Fueling Indoor Cycling Workouts: Carbs per Hour Without the Guesswork
How many carbs per hour for indoor cycling? Use duration and intensity to plan food, drink mix, gels, pre-ride meals, gut training, and post-workout.
- Heart Rate Zones vs. Power Zones for Cycling: What Should You Follow Indoors?
Heart rate zones vs power zones for cycling explained: how to set each system, when power is better indoors, when heart rate wins, and how to handle.
- HRV for Cyclists: Use Readiness Data Without Letting It Run Your Training
Use heart rate variability for cycling recovery: measure HRV consistently, build a personal baseline, interpret low readings, and adjust indoor workouts.
- Indoor Cycling Hydration: Calculate Sweat Rate and Build a Safer Plan
Calculate indoor cycling sweat rate using body weight, bottles, and urine. Build an individualized fluid and sodium plan without overdrinking or guesswork.
- Indoor Cycling Recovery: How to Decide Between Hard, Easy, and Rest
Decide whether to train hard, ride easy, or rest using sleep, soreness, resting heart rate, HRV, warm-up response, and repeatable cycling performance.
- Indoor Cycling Training Plan for Beginners: A Simple 4-Week Start
Start indoor cycling with a simple four-week beginner training plan: three rides per week, Zone 2 foundations, gentle intervals, recovery, and.
- VO2 Max Training Indoors: The Norwegian 4x4 Protocol and What Actually Moves the Needle
The complete guide to VO2 max training on a smart trainer: the Norwegian 4x4 protocol, 4x4 vs 4x8 intervals, exact power and heart rate targets.
- Zone 2 Training on a Smart Trainer: How to Do It Right, and the Debate You Should Know About
How to pace Zone 2 training on a smart trainer, weekly volume that actually produces adaptation, indoor-specific pacing mistakes, and what current.