Understanding Control Modes: ERG, Slope, Resistance, and HR in TrainerDay

TrainerDay offers a variety of control modes to enhance your indoor cycling experience, allowing you to tailor your workouts to specific training goals. These modes include ERG, Slope, Resistance, and Heart Rate (HR) modes. Each mode provides unique benefits and can be used to simulate different cycling conditions or focus on specific training metrics. This section will guide you through the features and functionalities of each control mode, helping you make the most of your training sessions.

ERG Mode

ERG mode is a popular feature in TrainerDay that automatically adjusts the resistance of your smart trainer to maintain a specific power target, regardless of your cadence or gear selection. This mode is ideal for structured workouts where maintaining a consistent power output is crucial.

How to Use ERG Mode

1. Set Your FTP: Ensure your Functional Threshold Power (FTP) is set in the TrainerDay app for accurate workout targeting.
2. Select ERG Mode: During your workout, select ERG mode to enable automatic resistance adjustments.
3. Focus on Cadence: While ERG mode manages resistance, you can focus on maintaining your preferred cadence without worrying about power fluctuations.

Benefits of ERG Mode

• Consistency: ERG mode ensures you hit your target power consistently, making it ideal for interval training.
• Convenience: You can focus on your workout without manually adjusting resistance, allowing you to concentrate on form and cadence.
• Versatility: Suitable for a wide range of training zones, from endurance to high-intensity intervals.

Slope Mode

Slope mode in TrainerDay simulates riding on a specific gradient, allowing you to control your power output through gear selection and effort. This mode is perfect for mimicking outdoor riding conditions and is particularly beneficial for short-interval workouts.

How to Use Slope Mode

1. Select Slope Mode: Choose slope mode in the TrainerDay app to simulate a specific gradient.
2. Adjust Gears and Effort: Control your power output by shifting gears and adjusting your effort, similar to outdoor cycling.
3. Program Slopes: For automatic slope changes, specify "slope" in the interval type when creating your workout.

Benefits of Slope Mode

• Realistic Simulation: Slope mode provides a realistic cycling experience by simulating different gradients.
• Skill Development: Enhances your ability to manage power output through gear changes and effort adjustments.
• Versatility: Ideal for practicing sprints and short intervals, offering a dynamic training experience.

Resistance Mode (Manual Only, no automatic changes)

Resistance mode allows you to set a fixed resistance level on your smart trainer, with power output controlled by your gearing and cadence changes. This mode is useful for riders who prefer a more manual approach to training.

How to Use Resistance Mode

1. Select Resistance Mode: Choose resistance mode in the TrainerDay app to set a fixed resistance level.
2. Manual Adjustments: Adjust your power output by changing gears and cadence, providing a customizable training experience.

Benefits of Resistance Mode

• Some people feel more comfortable seeing % in terms of 100% more than slopes
• Some trainers (very few) don't support slope mode
• For all other cases slope mode is preferred over resistance mode

Heart Rate (HR) Mode

TrainerDay's HR mode, also known as HR+, is designed for heart rate-based training. This mode adjusts power targets to maintain your target heart rate zone, offering a personalized training experience.

How to Use HR+ Mode (only in TrainerDay App)

1. Connect Heart Rate Monitor: Ensure your heart rate monitor is connected to the TrainerDay app.
2. Select HR Mode: Choose HR+ mode in the app to enable heart rate-based power adjustments.
3. Set Target Heart Rate: Enter your target heart rate in the BPM column when creating your workout or manually when using our app
4. Start Training: Begin your workout, and the app will adjust resistance to keep you around your desired heart rate target.

Benefits of HR Mode

• Personalization: Tailors your workout to your cardiovascular fitness, ensuring you train in the optimal heart rate zone.
• Adaptability: Automatically adjusts power targets to maintain your target heart rate, accommodating changes in fitness levels.
• Fits most definitions of "Zone 2" training better than power zones do.

Creating Mixed-Mode Workouts

One of TrainerDay's most powerful features is the ability to design workouts that automatically switch between different control modes. Here's how to create effective mixed-mode workouts:

Example Mixed-Mode Workout

1. Warm-up: 5 minutes in ERG mode at 40-65% FTP for controlled preparation
2. Build efforts: Switch to slope mode (3% grade) for progressive efforts where you control intensity
3. Main set: Return to ERG mode for precise threshold intervals at 95% FTP
4. Recovery: Transition to HR mode targeting Zone 2 heart rate for active recovery
5. Cool-down: Back to ERG mode at 50% FTP

How Mode Transitions Work

When your workout switches from one mode to another:

• The transition is smooth and starts from your current power level
• Switching from slope to HR mode: The system begins at your current power and gradually adjusts to reach your target heart rate
• Switching to ERG: The trainer immediately takes control at the specified power target

Common Setup Tips

• For automatic slope changes: Specify "slope" in the interval type when creating the workout, regardless of the mode selected during the ride
• For HR-controlled sections: Enter your target heart rate in the BPM column (not the zone column, which refers to power zones)
• HR mode patience: Allow time for your heart rate to reach target - the algorithm makes gradual adjustments to avoid power spikes

When to Use Each Mode

Based on user experiences and training science:

• ERG Mode: Best for threshold work, VO2 max intervals, or any time hitting specific power numbers matters for the training stimulus
• Heart Rate Mode: Ideal for Zone 2 aerobic sessions, especially when your HR and power relationship varies day-to-day
• Slope Mode: Perfect for FTP tests, sprint intervals, practicing pacing, or when you want the outdoor riding feel
• Mixed Modes: Create more engaging workouts that better prepare you for the varied demands of outdoor riding

Tips for Using Control Modes

• Experiment with Modes: Try different modes to find what works best for your training goals and preferences.
• Combine Modes: Use the workout creator to switch between ERG, Slope, and HR modes automatically, providing a varied training experience.
• Practice: Especially for slope mode, practice is key to mastering gear changes and effort adjustments.
• Power Match Considerations: If using your own power meter, ensure power doubling is turned off to avoid mismatched readings

By understanding and utilizing the different control modes available in TrainerDay, you can enhance your indoor cycling workouts, achieve specific training objectives, and simulate real-world cycling conditions. The ability to mix modes within a single workout gives you unprecedented control over your training stimulus.