ERG Mode vs Simulation Mode: Which One Should You Use for Indoor Cycling and MyWhoosh Racing?

Whether you’re training for your first virtual ride or preparing to compete on MyWhoosh, choosing the right trainer mode can significantly improve your indoor cycling experience. One of the most common questions new cyclists ask is: Should I use ERG Mode or Simulation Mode?

The answer depends on your training goals.

Both modes are valuable, but they serve different purposes. Understanding when to use each one can help you train more efficiently, develop better cycling skills, and prepare for real racing situations.

In this guide, you’ll learn how ERG Mode and Simulation Mode work, their advantages, when to use each one, and how professional cyclists incorporate both into their training.

What Is ERG Mode?

ERG Mode automatically controls your smart trainer’s resistance to keep you at a specific power target (watts), regardless of your cadence or gearing.

For example, if your workout calls for 225 watts, the trainer continuously adjusts resistance to keep you at that power whether you pedal at 85 rpm or 105 rpm.

This allows you to focus on:

Maintaining smooth cadence
Breathing efficiently
Holding consistent power
Completing structured intervals accurately

ERG Mode removes much of the guesswork, making it ideal for structured training sessions.

What Is Simulation Mode?

Simulation Mode recreates the feeling of riding outdoors.

Instead of locking you to a specific wattage, resistance changes based on:

Virtual terrain
Road gradient
Rider weight
Bike speed
Gear selection

Power becomes your responsibility.

Just like riding outside, you must shift gears, manage cadence, and adjust your effort to maintain speed and respond to changing terrain.

Simulation Mode provides a more realistic riding experience and better prepares cyclists for racing.

ERG Mode vs Simulation Mode: What’s the Difference?

ERG Mode Simulation Mode
Automatically controls power Rider controls power
Perfect for workouts Perfect for racing
Focus on hitting target watts Focus on pacing and tactics
Minimal shifting Frequent gear changes
Excellent for fitness development Excellent for race preparation
Consistent resistance Variable resistance

Neither mode is “better.” They simply train different skills.

Which Mode Is Better for Training?

For most structured workouts, ERG Mode is the better choice.

It allows you to:

Complete intervals precisely
Improve aerobic fitness
Increase FTP
Develop muscular endurance
Stay focused on technique instead of constantly shifting gears

Workouts such as:

Sweet Spot
Threshold
VO₂ Max
Tempo
Aerobic Endurance

are all excellent candidates for ERG Mode.

Which Mode Is Better for Racing?

When it’s time to race, Simulation Mode is the clear winner.

Virtual races require skills that ERG Mode cannot teach, including:

Drafting
Positioning
Gear selection
Accelerating out of corners
Responding to attacks
Sprint timing
Managing effort over changing terrain

Learning to control your own power output is essential for becoming a stronger virtual racer.

Should Beginners Use ERG Mode or Simulation Mode?

If you’re new to indoor cycling, start with ERG Mode.

It helps you:

Learn proper cadence
Understand power zones
Build aerobic fitness
Complete workouts successfully

Once you’re comfortable, begin incorporating Simulation Mode into some of your rides.

By practicing both modes, you’ll develop not only fitness but also the bike-handling and pacing skills needed for virtual racing.

How Do Professional Cyclists Train Indoors?

Professional cyclists don’t rely on only one training mode.

Instead, they combine both.

A typical training approach may include:

ERG Mode for structured interval sessions
Simulation Mode for endurance rides
Simulation Mode for race simulations
ERG Mode for recovery workouts
Simulation Mode for tactical practice

Each mode develops different aspects of cycling performance, making them complementary rather than competitive.

When Should You Turn ERG Mode Off?

There are several situations where turning ERG Mode off is beneficial:

Virtual races
Sprint training
Race simulations
Learning pacing
Practicing gear changes
High-speed cadence work
Preparing for outdoor events

Simulation Mode teaches you how to produce power naturally by using your gears and cadence—an essential skill in both virtual and outdoor cycling.

My Personal Experience Switching from ERG Mode to Simulation Mode

As I prepared for racing on MyWhoosh, I realized that mastering Simulation Mode was just as important as building fitness.

At first, I had to learn how different gears affected my power output, how cadence influenced speed, and how to control my effort without the trainer automatically holding my target watts.

After practicing in Simulation Mode, I became more comfortable shifting gears, maintaining cadence, and adapting to changing terrain—skills that closely resemble real-world cycling and virtual racing.

Using both modes has made my training more complete and has better prepared me for MyWhoosh competition.

Recommended Indoor Cycling Equipment

To get the best indoor cycling experience, I recommend using quality equipment that improves comfort, consistency, and training accuracy.

Smart Trainer
Heart Rate Monitor
Cycling Fan for cooling
Quality Bib Shorts
Cycling Shoes
Power Meter
Indoor Training Mat
Sweat Guard
Large TV or Monitor
Proper Hydration System
Energy Nutrition
Towels and ventilation

Final Thoughts

The best indoor cyclists don’t choose between ERG Mode and Simulation Mode—they learn when to use each one.

Use ERG Mode to build fitness with structured, power-based workouts. Use Simulation Mode to develop pacing, gear selection, and tactical skills that prepare you for racing on MyWhoosh and beyond.

By combining both training methods, you’ll become a stronger, more efficient, and more confident cyclist, whether your goal is improving your FTP, completing a Gran Fondo, or competing in virtual races.

The smartest training plan isn’t about choosing one mode over the other—it’s about knowing when each mode will help you improve the most.