Indoor Training For Beginners
Hello, if you are just starting out, trying to understand how everything works can be a bit overwhelming. Let me try to make it simple.
Apps
Zwift, TrainerRoad, Rouvy, MyWhoosh and TrainerDay are some of the main apps. Zwift is a video game where you ride with other people. TrainerRoad and TrainerDay are more focused on specific training.
Trainer types
Four device types: smart trainers, dumb trainers, exercise (spin) bikes, and smart bikes. Any that use a standard protocol will work with TrainerDay — smart bikes and smart trainers give the best experience.
On a dumb trainer or spin bike, a power meter is best. Without one, virtual power (converting speed and distance to watts) can also work.
Popular smart trainers right now: Tacx, Elite, Saris, Zwift Hub, and Wahoo. The JetBlack Volt, just like the Zwift device, is popular with our users because it's a great value.
Device Control Modes
Three control modes: ERG, slope (or sim), and resistance. Slope and resistance are similar — slope lets you specify a percentage grade, resistance is just that. These modes only apply to smart bikes and smart trainers — dumb trainers and spin bikes don't have app-controlled resistance.
ERG is the big one. In ERG, the app controls the difficulty of your effort no matter how you pedal. Difficulty is called power, measured in watts. Pedal faster and the device reduces your resistance — so the overall effort stays roughly the same. Note: high or very low RPM can feel harder to some riders even when the power is identical.
We have thousands of workouts. If you're a premium member, you can search, click Add to list, then pull down on the library tab in the app — your workout shows up. Pair your smart device, tap Ride Now, and start pedaling.
Understanding the TrainerDay workouts
You don’t need to understand what all these things mean on this screen. The main thing is the tall bars represent higher intensity (more watts) and lower parts are easier. The colors represent training zones. This is frequently discussed in % of FTP. 40% is easy, 80% is moderately hard and 100%+ starts getting difficult depending on how long you do it.
If you're newer to cycling, I'd start with a base period. Simplest version: use HR mode in the app and ride Zone 2, or just pick lower-intensity workouts. That said, a little intensity makes it fun. If you're riding three days a week or less, adding a day with slowly rising intensity can work well. Coach Jack can build a plan that starts easy and ramps up.
I hope that helps. Sign up at trainerday.com. The free version does a lot on its own — including mixing and merging workouts for unlimited training options.
