Understanding ROUVY Indoor Cycling Workouts: A Beginner’s Guide to ERG, FTP & Smart Training

What is ERG mode and how it works

Explanation of ERG mode for beginners

ERG mode, short for “ergometer mode”, is a feature that controls your smart trainer’s resistance. Instead of shifting gears to chase a power target, ERG mode automatically adjusts resistance to produce the required watts, regardless of the gear you are in. If the workout tells you to ride at 200 watts, your trainer will hold you there whether you spin quickly in an easier gear or grind more slowly in a harder one.

Why ERG makes your training easier (and harder)

The beauty of ERG mode is that it lets you focus on effort rather than chasing numbers. You don't need to constantly monitor power fluctuations or shift gears to stay on target. The trainer holds you accountable and makes sure you are riding exactly where the workout needs to be focused. At the same time, this can feel harder, especially during long intervals, because there is nowhere to hide. If you ease off, the trainer pushes back until you return to the required cadence. It is both a training partner and a coach, keeping you honest in every session.

Using the ERG mode switch

While ERG mode keeps you locked to the target wattage automatically, you also have the option to switch it off during a workout. By clicking the new ERG mode switch, the trainer reverts to a constant 1% slope - this will be possible in version 4.3. From there, it is up to you to manage your gears and cadence to hold the power you want.

Turning ERG off can be especially useful during sprints or very short, high-intensity bursts. In ERG mode, the trainer may increase resistance so suddenly that it feels like your pedals are locking up, which makes it harder to accelerate quickly. Switching ERG off avoids that heavy torque and lets you push hard and smoothly, just as you would outdoors.

FTP: the foundation of smart training

What FTP (Functional Threshold Power) is

FTP stands for Functional Threshold Power. It is the highest average power you can sustain for about an hour, and it represents the balance point between riding hard and blowing up. Knowing your FTP helps scale workouts to your personal fitness, because what feels tough for one rider may be far too easy or too difficult for another.

How it affects workout intensity

Every interval in ROUVY workouts is expressed as a percentage of FTP. An interval at 60 per cent FTP feels like a steady endurance ride, while 100 per cent is right on the edge of your limit. Higher percentages target your anaerobic system, building strength and speed for shorter efforts. Working with your FTP means your workouts are always relative to you, not a generic template that ignores your current level.

How ROUVY uses FTP in training plans

ROUVY takes your FTP value and applies it to your training zones and from there across all workouts and training plans. When you join a plan to improve climbing or boost your threshold, the sessions are automatically scaled to your fitness. As your FTP improves, either through a Ramp Test or steady progress, your workouts adapt so you continue to be challenged without being overwhelmed.

Above: Power training zones explained, showing the percentage of FTP that applies to you.

Types of intervals

Steady-state intervals

These are the bread and butter of structured training. You ride at a constant power for a set duration, which builds endurance and teaches your body to hold a consistent effort.

Ramp-up and ramp-down efforts

Here, the power gradually increases or decreases. These intervals train your body to adapt smoothly to changes in pace, much like you would encounter on rolling terrain or when attacking a climb.

Above: A ramp-up warm-up, followed by steady state interval blocks and a cool-down ramp.

Free-ride segments

In some workouts, you will come across intervals where ERG mode is switched off. These free-ride segments give you more control over your effort, just like when riding outdoors. Sometimes they are meant as easier sections that let you spin the legs and recover after a tough block, while other times they are designed for you to ride freely at a suggested effort level, such as Zone 3. The best way to approach these intervals is to check the workout description or the on-screen instructions. They will tell you whether the segment is intended as a relaxed spin on a 1% slope for recovery or as a controlled effort where you find your own rhythm without ERG holding you to a fixed wattage. Free-ride intervals add variety to your session and help you learn how to pace yourself.

Recovery zones

Lower power intervals allow your body to recover between harder efforts. They are just as important as the tough sections because they will enable you to recover a bit and lower your heart rate before the next interval.

Understanding cadence targets

What cadence is and why it matters

Cadence is the number of times you turn the pedals in a minute. It is measured in revolutions per minute (RPM). Cadence affects how your muscles and cardiovascular system share the workload. A faster cadence shifts the effort towards your heart and lungs, while a slower one puts more strain on your leg muscles.

When ROUVY sets cadence targets

In some workouts, you will see a recommended cadence. The recommendation is not random. Higher cadences may be used in endurance sessions to improve pedalling efficiency, while lower cadences can mimic climbing and build muscular strength. Following these targets adds variety and helps you develop a more complete skill set on the bike.

Above: Some workouts have cadence targets with instructions on how fast to pedal.

Navigating the ROUVY workout screen

Workout metrics: power, cadence, heart rate, duration

On your screen, you will see several metrics. Power shows how much effort you are producing, scaled against your FTP. Cadence tracks how quickly you are pedalling. Heart rate provides insight into how your body is responding, and duration keeps you aware of how long is left in the current interval or the full workout.

Using the +/- buttons to adjust difficulty

Even with ERG mode, there may be days when the targets feel too tough or too easy. The +/- buttons on the screen allow you to adjust the intensity up or down in small increments. This flexibility will enable you to control the workout if needed and ensure your session is productive, even if your legs are not at their best.

How and when to pause your workout

Life happens. You may need to grab a towel, answer a call, or take a breather. ROUVY lets you pause your session and resume when ready. The key is to avoid stopping too often because part of the benefit of structured training is learning to sustain focus and effort.

Gear up: setup

Why a heart rate monitor improves your training

Pairing a heart rate monitor with your trainer gives you an extra layer of feedback. Power tells you what you are putting out, while heart rate shows how your body is coping. Together, they paint a fuller picture of your fitness and recovery.

Above: A heart rate monitor adds another layer of feedback, although somewhat delayed.

Getting the most from your smart trainer

Keep your trainer calibrated if the manufacturer recommends it, and make sure it is on a stable surface. A well-set-up trainer ensures accurate power readings and smoother sessions.

Fan, hydration, towel: simple but essential

Indoor training is demanding, and you will sweat far more than you do outside. A good fan, a couple of bottles of water, and a towel within reach make every session more comfortable and effective.

Above: Be prepared with a towel and enough hydration for your workout session.

Above: A fan is essential for cooling during your workout.

Next steps in your ROUVY training journey

Join your first training plan

If you enjoyed your first structured workout, consider joining a plan. These are multi-week programmes that build fitness step by step.

Explore specific goals (climbing, FTP boost, base training)

Whether you want to conquer climbs, raise your FTP, or develop solid endurance, ROUVY has a plan for you. Each one uses the same principles you have just learned, applied consistently to help you reach your goals.

Suggested follow-up rides

After your “Back to Basics” session, try some short interval workouts or endurance-focused rides. These will let you practise ERG mode and cadence control without overwhelming you.

Final tips

Learning the basics takes a bit of time

Do not worry if all these terms feel unfamiliar. Like any new skill, structured training becomes clearer with practice.

Listen to your body and track your progress

Numbers are useful, but your own sense of effort is just as important. Pay attention to how you feel during and after sessions.

ROUVY tools to support your journey

From training plans to performance FTP tests, ROUVY offers the tools you need to build confidence indoors. Use them, and you will see your progress unfold over time.