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52 results for “Testing on an ERG Trainer”

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Elite Drivo II

The Elite Drivo II is a smart trainer that connects to TrainerRoad through ANT+ FEC or Bluetooth FTMS. TrainerRoad can automatically control the Drivo II’s resistance in accordance with the workout's profile. drivo_II.jpg How do I Set Up the Elite Drivo II with TrainerRoad? Take a look at this article for instructions on how to pair via ANT+ FEC. How Does the Elite Drivo II Work with TrainerRoad? The Elite Drivo II has a selection of two modes that can be used with TrainerRoad. Riders can toggle between ERG and Resistance mode in the desktop app by using the dropdown tool located on the bottom bar of the workout screen. While using the mobile app, the mode can be changed by going to the Devices tab and tapping on the connected trainer’s name. ERG Mode ERG is the most commonly-used mode when doing a TrainerRoad workout with a Drivo II. While in ERG mode, TR will automatically adjust the resistance on the trainer in accordance with the workout's profile in ERG mode. The rider can keep a steady cadence and leave their bike in a single gear for the duration of the workout while the Drivo II makes any necessary adjustments. ERG mode makes for very smooth watts and a great workout! Resistance Mode While in Resistance mode, the Elite Drivo II delivers a similar experience to that of an adjustable magnetic trainer with a linear power curve. This mode includes a variable resistance setting that can be electronically adjusted. Resistance mode is intended to allow the user to emulate the slope, or pitch that a rider would encounter on any given road. Resistance mode is also the default mode for certain testing intervals. How does the Elite Drivo II work with TrainerRoad during a test workout? The Ramp Test can be completed entirely in either ERG mode or Resistance mode. It is completely up to the individual rider, but most people prefer ERG mode so they can stick to focusing on pedaling! For 8- and 20- minute FTP Tests, TrainerRoad will automatically switch the Drivo II from ERG into Resistance mode during the test intervals (8 or 20 minute periods) of a test workout. TrainerRoad will control your Drivo II throughout the warm up, ensuring that you're well prepared for the test(s), but will switch modes once the test starts. Resistance mode allows you to shift gears to find the optimal cadence for your test and will help you achieve the highest wattage average possible.

Smart Trainers • Last updated on Aug 13, 2026

CycleOps PowerSync

The CycleOps PowerSync is a smart trainer that connects to TrainerRoad through ANT+. TrainerRoad can automatically control the PowerSync's resistance in accordance with the workout's profile. How do I Set Up the PowerSync with TrainerRoad Riders need to pair the PowerSync as a PowerBeam Pro. The PowerSync and CycleOps PowerBeam Pro have the same inner workings, so your power control and readings will not be negatively affected. Learn how to connect it with TrainerRoad here. How Does the PowerSync Work with TrainerRoad? The PowerSync has a selection of two modes that can be used with TrainerRoad. Riders can toggle between ERG and Slope mode by simply pressing the "M" button on their keyboard during their workout. ERG Mode ERG is the most commonly-used mode when doing a TrainerRoad workout with a PowerSync. TR will automatically adjust the resistance on the PowerSync in accordance with the workout's profile in ERG mode. The rider can keep a steady cadence and leave their bike in a single gear for the duration of the workout while the PowerSync makes any necessary adjustments. ERG mode makes for very smooth watts and a great workout! Slope Mode While in Slope mode, the PowerSync delivers a similar experience to that of an adjustable mag trainer. Slope mode is intended to allow the user to emulate the slope, or pitch that a rider would encounter on any given road. After toggling to Slope mode with the "M" key, you can increase or decrease the resistance with your right or left arrow keys respectively. Slope mode is also the default mode for testing intervals. How does the PowerSync work with TrainerRoad during the test workout? TrainerRoad will automatically switch the PowerSync from ERG into Slope mode (level 3.0) during the test intervals (8 or 20 minute periods) of a test workout. We do this because we don't want the app to control your PowerSync and put limitations on how hard you can ride! TrainerRoad will control your PowerSync throughout the warm up, ensuring that you're well prepared for the test(s), but will switch modes once the test starts. Slope mode allows you to shift gears to find the optimal cadence for your test and will help you achieve the highest wattage average possible.

Smart Trainers • Last updated on Aug 13, 2026

How to Test With the Ramp Test

The purpose of an FTP test is to find your maximum sustainable power output. At TrainerRoad, we do this through the Ramp Test. The TrainerRoad Ramp Test is designed to take you until failure in order to gain an accurate FTP estimation. The test will continue until you either stop pedaling or pause the workout. It will then automatically calculate your FTP and drop you into a recovery interval. The most important advice for completing the Ramp Test is to GO UNTIL FAILURE. Each second matters during the test. Even if you only make it 10 seconds into a new step, that will still factor into your FTP calculation. It's also important to follow the target power closely as you progress through the test. Stay in the saddle the entire time and use a cadence that feels most comfortable. Check out the video below to get an in-depth look at how you should approach the Ramp test. https://www.youtube.com/watch?v=wWHgMzpvH7c For more specific Ramp Test details, click here. How It's Calculated After completing the Ramp Test, we calculate your FTP taking 75% to your highest 1-minute of power. Again, every second matters, so even if you only progress partly through your last step, it will affect the outcome. (Note: More complicated calculations may be applied when determining FTP from a Ramp Test depending on how accurately a rider followed the format of the test. This means, 75% of a rider's 1-minute power may not translate to their actual FTP calculation.) Testing on a Smart Trainer vs. Traditional Trainer When using a Smart Trainer, we do recommend using ERG Mode as it is the default for the test. That being said, a smart trainer is not required in order to complete the test. For traditional trainers, it's very important to focus on following the target profile to the best of your ability. With that, those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. When To Do an FTP Test? Generally, FTP tests are best done at the beginning of each training block (about every 4-6 weeks). This allows enough time to catch any fitness changes. Additionally, if you’ve taken an extended break from training, it’s a good idea to start with a test. Every TrainerRoad training plan automatically includes the Ramp Test for each training block If all of this seems overwhelming, you’re not alone. Many cyclists find testing cumbersome and draining. With TrainerRoad AI, you can use AI FTP Detection. This feature replaces the need to test. It uses AI to analyze your training progress, relative strengths, previous experience, and many other factors to give you an informed and data-backed FTP. More info on FTP testing tips here: FTP Testing: Tips & Strategy to Prepare for Your Next FTP Test

Assessing your Fitness Level (FTP) • Last updated on Jul 21, 2026

Smart Trainer Modes Explained

A "smart" ("electronic") bike trainer has electronic features that allow riders to choose how they would like to work out: with resistance that's controlled automatically, or resistance controlled manually a la a mechanical trainer. This can be accomplished using two modes. The terminology for each mode differs between manufacturers, but the functionality of each mode is the same. Let's dive in... Note: TrainerRoad will display the modes that are supported by your trainer when you pair your trainer. ERG Mode (Resistance Control Mode) This is the most commonly used mode. TrainerRoad can automatically control the trainer's resistance in accordance with the workout's profile while in ERG mode. There's no need to shift in this mode as the resistance will change automatically, and we recommend keeping a steady and easy-to-hold cadence throughout the entire ride (unless workout instructions tell you otherwise or you need to "ramp up" your pedaling for a tough interval). Tips when using ERG mode: Gearing can affect the nature of your workout. Follow these gearing tips when completing a workout in ERG mode: Set your gearing - In order to maintain smooth, even power across all of your power zones, you should maintain a mid-ring gearing in the rear cassette, and either a mid (if you have three) or inner (if you have two) front chainring. Your chain should follow a straight path from rear to front. This will also help you avoid hitting a wattage floor. When in doubt, check your Trainer's manual for their recommended gearing settings or reach out to us. Mid-gear in the rear cassette IMG_0284-2.jpg Inner chainring in the front IMG_0293-2.jpg Maintain your gearing - In most cases, you should not change gears once you've set your gearing. Changing your gears may confuse your smart trainer and can result in a temporarily uneven delivery of resistance. Cadence can directly change your output power during your workout if you're changing your RPMs significantly (e.g. >10-15 RPM). When increasing your cadence, your power will attempt to rise; to counteract this, your trainer will lower the resistance. The opposite will occur when lowering your cadence; an increase in resistance will be felt. Anticipate upcoming intervals by slowly ramping your cadence before the interval begins. You should ramp to your desired cadence that you'd like to maintain during the interval. This will help you be able to manage the upcoming change in prescribed power. Maintain a steady cadence - With the exception of the previous point, it's recommended to maintain a constant cadence within a range from 80-100 rpm during your workout. This is the best practice unless otherwise stated in the workout description and/or text. For even more information on ERG mode, click here. Resistance Mode This mode mimics the functionality of a magnetic trainer with a linear power curve. This mode includes a variable resistance setting that can be electronically adjusted. Tips using Resistance Mode: Changing Gears When using resistance mode, you'll need to change gears as you typically would while riding outdoors. To reduce wear on your trainer, try to select your gearing that limits cross chain as much as possible. This will also keep you riding as quietly as possible indoors. Finding the right Resistance Percentage You may find that the "default" resistance percentage of 50% that many trainers default to is far too high to actually train at based on your gearing - it might be impossible to turn the pedals. If you plan on using Resistance modes, we highly recommend finding the right Resistance mode percentage before starting your workout. If you use the TrainerRoad desktop app, you can use the left and right arrow keys to adjust the Resistance mid-workout. Standard Mode This mode mimics the functionality of a fluid trainer with a non-linear, exponential power curve. This mode includes a variable resistance setting that can be electronically adjusted. The major advantage of the Fluid Power Curve (Standard Mode) is that one setting can cover a wider range of wattages. Since the curve ramps up, the maximum power you can generate in a giving setting is greater than the Magnetic curve (Resistance Mode), which can be seen in the graph. magnetic-resistance-turbo-trainer-power-curve-2.jpg Shown above is a power curve of magnetic and fluid trainers. Resistance Mode mimics the linear power curve of a magnetic trainer while Standard Mode mimics the non-linear curve of a fluid trainer. Our Recommendations For most training sessions, we recommend using ERG mode. In this mode, smart trainers constantly adjust resistance to match TrainerRoad's target power - no shifting or cadence adjustments necessary. ERG mode allows you to focus purely on the workout at hand. That said, there are a few special cases where using ERG mode is not recommended. 1. FTP testing intervals on an 8-minute or 20-minute FTP Test Test intervals inside of one of an 8 minute or 20 minute FTP test will need to be done in either Standard or Resistance mode. Since these intervals should be done as hard as you can, we don't want ERG mode limiting your power output. Don't worry though, TrainerRoad will automatically switch your trainer out of ERG mode during test intervals. Note: The Ramp Test used to calculate FTP can be completed in any mode, but ERG mode is recommended. 2. Sprint intervals ERG trainers perform a brief ramp up to an interval’s target power. For longer, less-intense intervals, this ramp-up is hardly noticeable. However, this ramp is more pronounced for short, high-intensity intervals. If an interval is under 30 seconds, riders may want to consider riding in Resistance mode to avoid any lag time in reaching their target watts. Changing Modes on Mobile (Android & iOS) Before starting your workout - First pair your device under the Device tab. - Once paired, tap on your trainer to bring up the device settings. - From this page, you can now change between your trainer's available modes. settings_KICKR.gif During a workout - Tap the devices button in the bottom right-hand corner of your workout screen. - This will take you to the Device Quick Actions menu. - Tap Smart Trainer to initiate a spindown calibration - Tap Power Meter to initiate a zero calibration. quicksettings_KICKR.gif Changing Modes on Desktop (Windows & Mac) Before starting your workout - First, pair your device under the Device tab. - Once paired, tap on your trainer to bring up the device settings. - From this page, you can now change between your trainer's available modes. change_mode_before.gif During a workout - From the bottom toolbar, click on the menu showing your current mode. - From the menu, select your desired mode. - Use the slider to the right to adjust modes (if applicable). - Then continue to ride! change_modes_during.gif

Smart Trainers • Last updated on Aug 20, 2026

How to Test with the 20-Minute & 8-Minute FTP Tests

With the Ramp Test as our recommended assessment, we still offer two alternative options to test FTP: The 20-Minute and 8-Minute FTP Tests. How to Test During the test intervals, totally ignore the graph's recommendations. Whether you're above, below, or exactly in line with the graph makes no difference. It's important that these assessment efforts are not restricted or guided in any way. We're simply trying to get a reasonably close estimate of your Functional Threshold Power, something we can't do if your smart trainer is limiting your power. FTP (Functional Threshold Power) is automatically calculated upon completion of any of our test workouts. 20-Min VS. 8-Min Test If you do decide to use one of these alternative tests, whether you use our 20-minute Maximal Lactate Steady State (MLSS) interval or a set of 8-minute Power at VO2max (pVO2max) efforts, it's best to choose a format that you will stick with and one that fairly represents your fitness at the time. Each test has its own pros & cons. We'll elaborate on each of them briefly below in order to help you choose a format that best suits you, both in terms of your current capabilities & capacity for suffering. 20-Minute Test https://www.youtube.com/watch?v=nfdNQMik6Mk The 20-Minute Test is an ideal format to break into shorter, more manageable segments. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i.e. a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels. The 20-minute test is a relatively long testing effort and pacing can sometimes be an issue for less experienced riders. Because of this, the 20-Minute Test is usually more ideal for seasoned riders who have a good sense of how to pace well. Additionally, many riders play it safe during the longer formats and end up finishing with too much gas left in the tank. Evidence of this is illustrated via a 2 or 3-minute surge in power at the end of an effort that would ideally be evenly-paced over the entire 20 minutes. As a result, their FTP and relative power levels are likely to be underestimated a bit (or a lot) rendering all subsequent FTP-based workouts less productive than they would be otherwise. TrainerRoad calculates your FTP from the 20-Minute Test by multiplying your average power for the test interval by .95. In other words, your FTP is 5% less than your average power of the test interval. 8-Minute Test https://www.youtube.com/watch?v=XmJr4r1pWYM Our preferred format for less experienced riders is the 8-minute protocol comprised of two 8-minute efforts. The 8-Minute Test yields a greater amount of information by demonstrating power at VO2max via each 8-minute interval, sustainable power/FTP once the average power of the two 8-minute intervals is reduced by 10%, and you can even track improvements in your aerobic fitness when comparing the 2 efforts afterward, i.e. a substantial difference could indicate a limited ability to recover & insufficient aerobic capabilities. TrainerRoad calculates your FTP from the 8-Minute Test by multiplying your average power of the two test intervals by .9. In other words, your FTP is 10% less than your average power of the two test intervals. Erg Mode vs Slope/Resistance Mode Building on the information found in our Erg Mode Explained article, these FTP test alternatives, when completed on a smart trainer, have to be done in the appropriate mode: Slope or Resistance mode (depending on your particular trainer). Fortunately, TrainerRoad switches modes for you when you assess your FTP via our 20-Minute Test or our 8-Minute Test. Why Erg Mode is Bad for the 8- and 20-Minute FTP Tests If a smart trainer is left in Erg mode during the testing portion(s) of a 20- and 8-Minute test, the workout will lock you in at your current fitness level instead of allowing you to pace the duration of the test interval at your own power target. To avoid this, the assessment needs to take place in Slope/Resistance mode in order to allow a rider to work at his/her own pace rather than having the trainer determine a pace based on the input FTP. TrainerRoad automatically switches you to Slope/Resistance mode during your test interval(s). If you wish to use a higher or lower Slope/Resistance setting, you're free to adjust it yourself and it makes no difference if you use different Slope/Resistance settings from interval to interval or test to test. The last setting you used will be applied the next time you enter Slope/Resistance mode. By switching to Slope/Resistance mode, you're allowed to go hard without being forced to maintain the calculated Target Power that would be forced on your legs in Erg mode. You can pace according to your current capabilities such that you ride as strongly as possible for the assessment interval(s).

Assessing your Fitness Level (FTP) • Last updated on Aug 13, 2026

Ramp Test FAQs

The Ramp Test is our preferred method for getting an effective estimate of Functional Threshold Power: a measure of cycling performance and the metric used to guide all TrainerRoad workouts. To learn more about FTP testing and the Ramp Test, click here. Ramp Test - Frequently Asked Questions How does TrainerRoad calculate my FTP from the Ramp Test? We take 75% of your best one-minute power. If you are above target for the final minute, the app will reduce your result by a small amount. It’s important to follow the target power closely as you progress through your test. How hard should I go during the ramp test? For the most accurate results, give the ramp test everything you've got. At the end of the testing section, you should have nothing left in the tank. I didn’t immediately stop pedaling immediately after I failed the test. Does this affect my FTP calculation? Nope! Your FTP is based on your best one-minute power, not your last one-minute power. So, soft-pedaling or grinding gears after finishing the ramped section will not affect your FTP score in any way. What if I think my score is too high? If you score slightly higher than you expect, we recommend you still keep the Ramp Test result and see how training goes. You might surprise yourself with how much you're able to handle. Our workouts are designed to be pretty challenging, but doable. If you are able to successfully complete the first several workouts using your Ramp Test FTP, you'll know that you're using the correct FTP. That said, if you find that you are unable to complete many of your prescribed workouts, you can go ahead and decrease your FTP in 2-5% increments as needed. What if I think my score is too low? If you score slightly lower than you expect we recommend you still take the Ramp Test result and see how training goes. In particular, pay attention to how you're able to handle threshold work or any VO2 max efforts. If you feel that typically very hard workouts are just too easy, you can always manually adjust your FTP on your Account page. We recommend adjusting in 2-5% increments as needed. If you think your FTP result is much lower than it should be we recommend to check the following: - Did you REALLY dig deep and go hard? - Do you have excessive fatigue going into the test? - Did you have a major power dropout during your Ramp Test? - Were you able to achieve a level of performance similar to recent PRs? - Did you follow the target power closely? - Remember, the app will reduce your result by a small amount if you are above target for the final minute I’m a steady-state athlete (TT or triathlon). Should I do the Ramp Test or is the 20-minute test a better assessment for me? We recommend the Ramp test. Even though the intensity of the effort required during the final steps of a Ramp Test is well above the intensity required during a longer, lower-intensity effort, the information gleaned from the ramp protocol is more accurate than an FTP estimate based on a poorly paced 8- or 20-minute test. With a sufficient level of commitment and freshness, this format leaves little room for error in cyclists of all disciplines. I went into the test fatigued and got a low score. I thought the new test is less dependent on fatigue? While the new test may take less time and may exact a smaller physiological toll on the athlete, it is not any easier. You need to be reasonably recovered and prepared for any assessment workout in order to obtain usable results. Can/should I do the Ramp Test more often than the 8/20 minute tests? We still recommend assessing every 4-6 weeks. If you’ve taken more than 3-4 weeks off from training, resume training following an FTP assessment. Do you still have the old 8 and 20-minute tests? Yes! The 8 minute and 20-minute tests aren’t going anywhere, and you can still use them if you prefer them. Can I increase the warmup? We don't recommend increasing the warmup, but it can be done if necessary. Due to the very low-intensity nature of the warmup and the fact that it’s scaled to your previous or predicted FTP, this assessment incorporates a sufficient warm-up period that will adequately prepare riders for the higher-intensity steps that will close the ramp assessment. If, however, you’d prefer to add a few extra minutes of warmup time prior to beginning the Ramp Test, do so every time you perform a Ramp Test in order to keep the results and protocol consistent. Should I do this test in ERG mode? If you have a smart trainer we recommend that you do the test in ERG mode (default). A smart trainer is not required and those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. What is a good ride to do after the Ramp test to keep my TSS® in line with the 8/20 minute tests? It’s not required to do a workout after the Ramp Test. But for riders who want to get a little work in, we recommend actively recovering for 10-15 minutes followed by one of these workouts: - Carter - Birch - West Vidette - Pettit - Homers Nose - Bald Knob Why can't I find the Ramp Test in the app? Make sure that your app is up to date. The Ramp Test is not available on some older versions of the TrainerRoad. If it's still not showing up, check to see if there are filters enabled that might be hiding the app from your workouts list. Note: The Ramp Test is not available in our Legacy app. Legacy users will need to continue using the 8- and 20-minute FTP tests. If you have any questions about this, please contact our support team at [email protected].

General Usage FAQs • Last updated on Aug 13, 2026

Wahoo KICKR Pairing Process

The Wahoo KICKR is a smart trainer that uses both Bluetooth 4.0 and ANT+ to communicate with TrainerRoad for the ultimate indoor training experience. Pairing the Wahoo KICKR (Mobile) 1. Open the TrainerRoad app and go to the Devices screen. Make sure that either Bluetooth or ANT+ is enabled and your KICKR is plugged in and awake. image_1.png 2. Tap the KICKR option to initiate the pairing process. Once paired, the KICKR will rise to the top of the list, bordered in green. image_2.png 3. Tap the KICKR once more to open the Device Settings screen. From here, you can perform a spindown calibration, rename the device, select the mode, and specify PowerMatch options. image_3.png 4. Perform a Spindown Calibration. Tap "Calibration" in the Device Settings screen. image_4.png You're now ready to ride! Note: KICKR v5's and newer models (any model past 2018) automatically calibrate on the fly as you ride. There's no need to calibrate manually with a spindown due to this functionality. You can learn more about this self-calibrating process here. Pairing the Wahoo KICKR (Desktop) 1. Open the TrainerRoad app and go to the Devices screen. Make sure either ANT+ or Bluetooth is turned on. 2. Search for the Wahoo KICKR and click on it to pair. The device box will be highlighted green one pairing is successful. Bluetooth: You will need a BLED112 USB dongle to pair via Bluetooth on Pre-Windows 10 computers. Most Windows 10 computers have native Bluetooth 4.0 support and you won't need an adapter to pair Bluetooth devices. Confirm your Win 10 computer has native Bluetooth using this article. For Mac, you can pair directly using the computer's built in Bluetooth. Learn more about Bluetooth connectivity. ANT+: You will need a ANT+ USB 2 stick in order to use TrainerRoad's automatic resistance control feature. Learn more about ANT+ connectivity. 3. Click the KICKR once more to open the Device Settings screen. From here, you can perform a spindown calibration, rename the device, select the mode, and specify PowerMatch options. 4. Perform a Spindown Calibration. Tap "Calibration" in the Device Settings screen. 5. Now you're ready to ride! Note: KICKR v5's and newer models (any model past 2018) automatically calibrate on the fly as you ride. There's no need to calibrate manually with a spindown due to this functionality. You can learn more about this self-calibrating process here. Pairing the Wahoo KICKR using the TrainerRoad Legacy app. Pairing via ANT+ 1. Open the TrainerRoad app and go to the Devices tab. Make sure your ANT+ USB stick is plugged into your computer. Note that you will need a ANT+ USB 2 stick in order to use TrainerRoad's automatic resistance control feature. Learn more about ANT+ connectivity. If you don't have an ANT+ stick plugged in, you'll see this: 2. Once your ANT+ stick is in, click "Search for ANT+ USB" and you'll see a list of devices you can pair with. Scroll toward the bottom of this list and you'll see the option to pair your KICKR. 3. Click the Pair button next the Wahoo KICKR. Make sure that your KICKR is plugged into a power outlet. In order for TrainerRoad to read the KICKR, you may need to get on the bike and begin pedaling to wake the KICKR up. 4. Your KICKR is now paired. 5. Click the Spindown button, and follow the instructions to perform a spindown calibration. This will ensure your KICKR's readings are accurate. Pairing via Bluetooth Smart (4.0) Learn more about Bluetooth Smart connectivity. 1. Open the TrainerRoad app, and go to the Devices tab. 2. Scroll to the Bluetooth Smart Device section, and find the Wahoo KICKR. 3. Click the Pair button, and wait for the KICKR to connect with TrainerRoad. 4. Click the Spindown button, and follow the instructions to perform a spindown calibration. This will ensure your KICKR's readings are accurate. KICKR FAQs How does the KICKR work with TrainerRoad during test workouts? TrainerRoad will automatically switch the KICKR from Erg mode into Level mode during the test intervals (8 or 20 minute periods) of a test workout. We do this because we don't want the app to control your KICKR and put limitations on how hard you can ride! TrainerRoad will control your KICKR throughout the warm up, ensuring that you're well prepared for the test(s), but will switch modes once the test starts. Level mode allows you to shift gears to find the optimal cadence for your test and will help you achieve the highest wattage average possible. What do I do if it is very difficult to pedal in Level mode? You'll want to be in a small gear when you start your test. If you start in your biggest gear when the KICKR switches to level it's like being in your biggest gear on a very steep hill. Make sure that you shift down before the testing period starts. Why am I still unable to pair my KICKR via ANT+ or Bluetooth 4.0? If you're still unable to pair after following these steps, it's likely that you will need to upgrade your KICKR's firmware. You will need an iOS device (iPhone or iPad) and the Wahoo utility app to do so. If you're still experiencing issues, shoot our support team a message at [email protected].

Connecting Devices • Last updated on Aug 20, 2026

Bluetooth Smart Connectivity

Bluetooth Smart (4.0) is a wireless communication protocol that devices such as heart rate straps or speed/cadence sensors use to communicate with TrainerRoad. The devices you connect to TrainerRoad must be either Bluetooth Smart or ANT+. * When running TrainerRoad on our Air application Bluetooth Smart is only able to pair to one power meter at a time, including smart trainers. If you would like to pair a smart trainer and a power meter, you must use ANT+. Using Bluetooth Smart with the TrainerRoad iOS App TrainerRoad is compatible with any iPhone or iPad that has Bluetooth 4.0 built in. iPhones with BT 4.0: 4s, 5, 5s, 5c, 6, 6s, 6 Plus, 6s Plus, 7, 7 Plus, 8, and X iPads with BT 4.0: Air, Air 2, Mini, Mini (Retina) Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Don't have the TrainerRoad iOS app? Download it today from the Apple App Store to start training. Using Bluetooth Smart with the TrainerRoad Android App TrainerRoad works with phones and tablets running Android 5 Lollipop and higher. Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Don't have the TrainerRoad Android app? Download it today from the Google Play Store to start training. Using Bluetooth Smart with TrainerRoad Desktop Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Other Bluetooth Smart heart rate monitors should also work with TrainerRoad. Any other Bluetooth Smart heart rate, speed/cadence, or power meter supported by the Wahoo SDK. Supported Operating Systems and Required Hardware Bluetooth Smart devices require a computer that has Bluetooth 4.0. Mac OSX 10.8 or Higher Bluetooth 4.0 is native in the newer MacBook Air (mid-2011), Mac Mini (late 2011), MacBook Pro (mid-2012), and iMac (early-2013). Mac OSX 10.7 or Older - No Native BT 4.0. The IOGEAR or ORICO dongles can work for Macs that don't come with native BT 4.0. Unfortunately, those dongles don't seem to work consistently with older Macs — especially if the user is running Mavericks. This is not a recommended approach, but if you have the dongles you can give it a try. Windows 10 Bluetooth 4.0 is native for many Windows 10 machines. To confirm your computer has the hardware to support native Bluetooth 4.0 , follow the instructions from this article. Windows 7, 8, and 8.1 Bluetooth Smart on TrainerRoad on Pre-Windows 10 requires a special BLED112 USB dongle which is available from Mouser and Digi-Key. They both ship worldwide. Even if your computer has native Bluetooth 4.0 or you have another Bluetooth 4.0 USB dongle, you'll still need the BLED112. The good news is that it is about half the price of an ANT+ USB dongle. We use the Bluegiga BLED112 dongle to offer Bluetooth Smart on all versions of Windows. Windows 8 has some decent support for Bluetooth Smart but if we would have implemented our solution using Windows drivers for Bluetooth dongles, this would have only worked on Windows 8. Steps: 1. Get the Bluegiga BLED112 dongle from Mouser or Digi-Key. 2. Install the drivers and latest TrainerRoad.exe from here. Frequently Asked Questions Why does Android require location services to be enabled to allow the TrainerRoad app access to Bluetooth? Android has declared that in order for an application to use Bluetooth, the application must define access permissions for location services as well. This is due to the nature of Bluetooth architecture on Android devices after recent updates. Since TrainerRoad needs Bluetooth enabled in order to connect to athletes' devices (trainer, power meter, etc,) the app must define access permissions for location services. This does not mean that TrainerRoad is using location services. For troubleshooting steps please see below. Troubleshooting Need more help? Check out the Bluetooth Smart Troubleshooting article.

Setting Up Equipment and Connecting Devices • Last updated on Aug 13, 2026

Training in ROUVY with TrainerRoad: FAQs

Workout Availability and Access What workouts will appear in ROUVY? If you are following a plan, your indoor TrainerRoad workouts scheduled for today will automatically appear in ROUVY. Workouts will not be sent to ROUVY on your plan’s scheduled rest days. If you aren't following a plan, a recommended workout of the day will automatically appear in ROUVY when you open up the app. Where do I find my workouts in ROUVY? Today’s workout appears near the top of the ROUVY app “Home” screen, as well as prominently near the top of the “Workouts” page.  What if my workout doesn't appear in ROUVY? First, check that it is scheduled for today, as workouts scheduled on future days aren’t synced until the day they are scheduled. Any changes in TrainerRoad may take a few minutes to appear in ROUVY. What happens to removed calendar workouts? Workouts removed from your TrainerRoad calendar will also disappear from ROUVY. This might not always happen immediately. Will planned runs sync over to ROUVY?  No, only planned indoor cycling workouts will sync to ROUVY.  FTP and Power Settings Will my TrainerRoad FTP sync to ROUVY? No. While workout targets are based on your TrainerRoad FTP, you'll need to manually update your FTP in ROUVY to match. This only affects the color-coding of workout blocks in ROUVY, not their actual power targets. Will my ROUVY ride count for AI FTP Detection? Yes, TrainerRoad workouts completed in ROUVY count toward AI FTP Detection. Does the sync affect my Progression Levels? Yes, workouts completed in ROUVY will update your TrainerRoad Progression Levels just like regular TrainerRoad workouts. Training in ROUVY Can I still do ERG mode workouts in ROUVY? Yes, though ERG behavior may feel slightly different than in TrainerRoad. Does drafting affect ERG mode workouts? Drafting other riders in ROUVY should have no impact on your ERG workouts. Can I use ERG mode with route resistance? No, ROUVY’s structured workout mode disables terrain resistance. Toggling ERG off in ROUVY during a workout switches to a steady resistance mode that is not impacted by terrain. Can I extend workout segments in ROUVY? No. You can’t extend your warmup and cool down in ROUVY like you do in TrainerRoad. When your structured workout ends, your workout does, too. If you’d like to ride more we recommend starting a new ROUVY activity immediately after your workout. Can I adjust the warmup/cooldown intensity? Yes! ROUVY limits intensity adjustments to 150% of the original target power, though. For higher intensities, you can exit ERG mode and shift into harder gears. What if I want to continue riding after my workout? You can’t keep riding in the same ROUVY activity after completing the structured portion. If you’d like to ride more we recommend starting a new ROUVY activity immediately after your workout. What if I complete my chosen route in ROUVY before finishing my TrainerRoad workout? If you ride to the finish of your selected route before your workout is complete, you'll automatically restart the route. Your workout will not be cut short. Post-Workout and Syncing When will my ROUVY ride appear in TrainerRoad? Rides typically sync within a few minutes. You may need to refresh the TrainerRoad app to see the completed workout. How do surveys work with ROUVY? You'll receive a survey prompt in ROUVY right after completing your workout. You can also complete the survey through the TrainerRoad app. What if I toggle RPE surveys off in ROUVY? If you click "Don't show this again" on the ROUVY postworkout RPE survey screen, you'll no longer receive the survey after your workout in ROUVY. We don't recommend doing this, because your RPE response is very important for TrainerRoad AI to optimize your training. If you do toggle them off, they can be reenabled later from the "General" section of the ROUVY app settings menu. You can also always update your survey response later by clicking the completed workout within TrainerRoad. What appears in Strava after a ROUVY workout? The activity will appear as "ROUVY - [TR Workout title]". You can edit this title in Strava without affecting the TrainerRoad sync. Will my workout visualization look different in TrainerRoad? Yes, completed ROUVY workouts show the map and elevation data rather than TrainerRoad's traditional workout profile. How do I see my workout details in TrainerRoad after completing it in ROUVY? From the calendar, click the workout name in the TrainerRoad Workout box to view the original workout description and details. What appears in my TrainerRoad calendar? Occasionally, for a few moments after completing your workout, you may see both the ROUVY activity and planned TrainerRoad workout. These will merge automatically. How do I know if a workout synced successfully? For planned workouts, the ROUVY icon will appear in the workout’s footer on your TrainerRoad calendar once it’s successfully been pushed on the day it is scheduled. The completed workout will appear in your TrainerRoad calendar with "ROUVY" noted as the source.  Additional Features Will workout instructions appear in ROUVY? Yes, for workouts that include instructions in TrainerRoad. You can check if a workout has instructions on its detail page or disable them entirely through TrainerRoad app settings. Do I need both apps open during workouts? No, you only need ROUVY running to complete your workout. TrainerRoad doesn't need to be open. Do I need to download TrainerRoad to complete workouts in ROUVY? Nope. You don’t need the TrainerRoad app to complete workouts in ROUVY. If you want to make adjustments to your TrainerRoad training plan, build a new plan, or adjust your TrainerRoad settings you can do all of these things from the website. Will outside workouts sync to ROUVY? No, only indoor versions of workouts will sync to ROUVY.  Will group rides and other calendar items sync to ROUVY? No, only structured TrainerRoad workouts will appear in ROUVY.

General Usage • Last updated on Sep 28, 2026

Training in Zwift with TrainerRoad: FAQ

Workout Availability and Access What workouts will appear in Zwift? If you are following a plan your indoor TrainerRoad workouts scheduled for today will automatically appear in Zwift. If you aren't following a plan, a recommended workout of the day will automatically appear in Zwift when you open up the app. Where do I find my workouts in Zwift? Today's workout appears in the "For You" section of the Zwift app. What if my workout doesn't appear in Zwift? First check that it is scheduled within the next two days. Any changes in TrainerRoad may take a few minutes to appear in Zwift. What happens to removed calendar workouts? Workouts removed from your TrainerRoad calendar will disappear from Zwift within about a day of their originally scheduled date. Will planned runs sync over to Zwift? No, only planned indoor cycling workouts will sync to Zwift. FTP and Power Settings Will my TrainerRoad FTP sync to Zwift? No. While workout targets are based on your TrainerRoad FTP, you'll need to manually update your FTP in Zwift to match. This only affects the color-coding of workout blocks in Zwift. Will my Zwift ride count for AI FTP Detection? Yes, TrainerRoad workouts completed in Zwift count toward both your initial 10 required workouts and ongoing AI FTP Detection. Does the sync affect my Progression Levels? Yes, workouts completed in Zwift will update your TrainerRoad Progression Levels just like regular TrainerRoad workouts. Training in Zwift Can I still do ERG mode workouts in Zwift? Yes, though ERG behavior may feel slightly different than in TrainerRoad. Power targets are rounded to the nearest watt rather than the nearest 5 watts. How does drafting affect ERG mode workouts? You may notice small power fluctuations from drafting effects. This is normal Zwift behavior and won't significantly impact your training. Why does power ramp up slower in Zwift compared to TrainerRoad? Zwift's power transitions are more gradual than TrainerRoad's. This is normal and won't significantly impact your workout quality. Can I use ERG mode with route resistance? No, Zwift's structured workout mode disables terrain resistance. For endurance rides wanting terrain feedback, consider using Zwift's pace partners instead. Can I control ERG mode through the Companion app? Yes, you can toggle ERG mode on and off and adjust intensity using the Zwift Companion app during workouts. What if I lose connection during a workout? If you experience a dropout, try adjusting the intensity +/- and then returning to 100% to reestablish ERG mode. What if I need to pause during a workout? You can pause your workout in Zwift! You can do this through the app as well as the companion app. Can I extend workout segments in Zwift? You won't be able to extend your warmup and cool down like you do in TR, but you can free-ride before starting the workout for additional warm-up and continue riding after for a longer cooldown. Can I adjust the warmup/cooldown intensity? Yes! Zwift limits intensity adjustments to 125% of the target power, though. For higher intensities, you can exit ERG mode and ride in incline mode. What if I want to continue riding after my workout? You can keep riding after completing the structured portion. The entire activity will sync back to TrainerRoad as one ride. Post-Workout and Syncing When will my Zwift ride appear in TrainerRoad? Rides typically sync within a few minutes. You may need to refresh the TrainerRoad app to see the completed workout. How do surveys work with Zwift? You'll receive a survey prompt in Zwift right after completing your workout. You can also complete the survey through the TrainerRoad app. What appears in Strava after a Zwift workout? The activity will appear as "Zwift - TrainerRoad: [workout] in [world]". You can edit this title in Strava without affecting the TrainerRoad sync. Will my workout visualization look different in TrainerRoad? Yes, completed Zwift workouts show the map and elevation data rather than TrainerRoad's traditional workout profile. How do I see my workout details in TrainerRoad after completing it in Zwift? From the calendar, click the workout name in the Source Workout box to view the original workout description and details. What appears in my TrainerRoad calendar? Initially, you may see both the Zwift activity and TrainerRoad workout. These will merge automatically, though it may take a few moments after completing the post-workout survey. How do I know if a workout synced successfully? The workout will appear in your TrainerRoad calendar with "Zwift" noted as the source. A survey prompt will appear once sync is complete. Additional Features How do I access the TrainerRoad kit in Zwift? The kit becomes available in your garage once you connect your TrainerRoad account. Check out the steps in this article here for more info on your Zwift kit: Does TrainerRoad have a Club in Zwift? Yes! We will hold regular group rides and community events and would love for you to join. You can do that here: TrainerRoad Zwift Club Can I use Zwift's route badges during workouts? Yes, you can select any route while completing your TrainerRoad workout to earn route badges and XP. Will workout instructions appear in Zwift? Yes, for workouts that include instructions in TrainerRoad. You can check if a workout has instructions on its detail page or disable them entirely through TrainerRoad app settings. Do I need both apps open during workouts? No, you only need Zwift running to complete your workout. TrainerRoad doesn't need to be open. Do I need to download TrainerRoad to complete workouts in Zwift? Nope. You don’t need the TrainerRoad app to complete workouts in Zwift. If you want to make adjustments to your TrainerRoad training plan, build a new plan, or adjust your TrainerRoad settings you can do all of these things from the website. Will outside workouts sync to Zwift? No, only indoor versions of workouts will sync to Zwift. Will group rides and other calendar items sync to Zwift? No, only structured TrainerRoad workouts will appear in Zwift.

Activity Sync • Last updated on Jun 04, 2026