Real benefits of indoor cycling workout by triathlon coach Tiago Aragao

5/22/2019 – Tereza Huříková

Real benefits of indoor cycling workout by triathlon coach Tiago Aragao

Triathlon coach and a new ROUVY ambassador Tiago Aragao explains the level of precision possible with indoor cycling activities.

If you have read our article about new Rouvy Ambassadors, you might know Tiago Aragao. He became a Rouvy Ambassador for being a passionate athlete, who uses Rouvy for staying fit. But, he not only follows his life quote, “Confidence comes from discipline and training," in his life of an athlete. Since 2002, Tiago is also a head coach at the Training Center & Physical Evaluation in Portugal and Brazil. He helps athletes achieve their goals by testing their performance on Rouvy every day. Read more about his experience.


The growth of indoor bike training technologies and cycling software allows the rider to optimize some specific workouts with marked variations in intensity, making it more reliable and efficient today, and a good solution in some cases.


First, it is important to mention that the rollers have undergone an enormous evolution in the last few years, being enabled to perform new functionalities and solutions. We have had indoor trainers that gave us the power for a long time; however, this measurement has become much more reliable with this training equipment. This makes them excellent tools to support training, without the risk of errors in the indicated power as high as they used to be. Often, the indicated values were up to a 10 - 15% error, which, at high intensities, compromised the efficiency and goals of the training.

Ex. A reading error on the order of 15% will translate into a margin of error that will oscillate between 340 and 460 watts, considering 400 watts as the "target" training zone. That is, with a less precise training roller, it becomes completely inadvisable to train.

However, for the same "target zone" (400 watts), a reading error of only 2.5% gives us a margin of error that varies only between 390 and 410 watts; thus, translating into a very useful and valid training tool.

Thus, today, we have some indoor bike trainers with very acceptable reliability, making this training method an increasingly used option that has excellent results in the evolution of the athletes.



Indoor training is always more monotonous and stressful for an athlete: being in an enclosed space, with limited air circulation, greater sweating and a "fixed" surrounding environment, makes this option less motivating. It is usually a resourceful situation when it is not possible to train outside due to adverse weather conditions (for example) or time limitations.

However, as we saw in the previous topic, it is a tool that is now widely used, not only as a last resort, but as a way to work with precision some more specific training zones - with the indoor trainer, we do not have external factors that can intervene and influence the execution of training blocks at high intensities.

Ex. If we want to work high power zones, like blocks 8 series for a few minutes at 450 watts, with one indoor bike trainer, we can carry out this training with all the rigor, but without the terrain, traffic, mechanical problems, etc., which can interfere in the execution of the training.


There are different options that can help make training more motivating in the context of these. When there was no specific software that simulates and controls the bike trainer, it was often used to view videos and music. Today, there are applications like Rouvy, simulating real courses with all detail. In addition to that, Rouvy is also capable of reproducing pre-programmed training by the trainer, fully controlling the whole process and inducing the planned workloads. The athlete only needs to focus on the execution of tasks.

The simulation of real trajectories is often used by professional athletes, and even amateurs, to work, for example, long zones at constant intensities, both in plane and ascent. This is for athletes, who, for example, do not have trajectories with these characteristics for training in their training zone.

The option of the software to automatically control the power that the athlete has to exercise, is an exceptional way for short intervals at high intensities. The athlete can perform all tasks with great success and without interruptions.


Rouvy has a connection to the TrainingPeaks platform - perhaps the world's leading reference in training, planning and prescription tools, used by coaches and athletes worldwide in cycling, but also, in triathlon, running and other sports.

In terms of training, it is the perfect solution because, when starting your workout, Rouvy will provide training personalized to the athlete. This helps the entire training by managing the intensity that the rider has to perform throughout the different tasks planned by his coach on the TrainingPeaks platform.

This solution is especially interesting and effective because it allows the athlete to simply pedal, because the workout was induced by Rouvy in direct interaction with his trainer or cycle ergometer.

In addition to the ease of use, it makes those workouts, with more intense intervals of intensity, more easily executable and with better results for those who have the opportunity to train with these tools! In our Center of Training and Physiological Assessment, we do use Rouvy every day, both for cyclists’ workouts, and to the FTP and VO2max evaluation protocols.

Good training!

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