# ERG Mode in Workouts

> ERG mode automatically adjusts your trainer resistance to match the target wattage for your workout interval. Resistance changes based on your cadence and...

Source: https://support.zwift.com/en_us/erg-mode-in-workouts-SkQJC8OEH

Last updated: 2026-05-20T20:13:53.945Z

# ERG Mode in Workouts

ERG mode automatically adjusts your trainer resistance to match the target wattage for your workout interval. Resistance changes based on your cadence and the workout target instead of the road gradient.

ERG mode is only available during workouts and requires a compatible trainer.

## ERG Mode Behavior

When ERG mode is enabled:

*   Your trainer automatically adjusts resistance to match the workout target power.
    
*   Resistance changes are based on your cadence and the workout interval target.
    
*   Road gradient does not affect trainer resistance during workout intervals.
    
*   Your in-game speed is still calculated from your power output.
    

You can turn ERG mode on or off from the action bar after starting a workout.

## How ERG Adjusts Resistance

If a workout interval has a target of 150 watts:

*   At a lower cadence, trainer resistance increases to maintain the target power.
    
*   At a higher cadence, trainer resistance decreases to maintain the target power.
    

For example:

*   At 60 RPM, resistance may increase to maintain 150 watts.
    
*   At 90 RPM, resistance may decrease while still maintaining 150 watts.
    

For the smoothest experience, try to maintain a steady cadence or make gradual cadence changes.

## Free Ride Blocks

Some workouts include free ride blocks. During a free ride block:

*   ERG mode turns off automatically.
    
*   There is no target wattage.
    
*   You control your effort by shifting gears and adjusting cadence.
    

ERG mode turns back on automatically when the free ride block ends.

## Resistance Floor

The resistance floor—sometimes called the wattage floor or power floor—varies by trainer.

If your workout target is below the minimum resistance your trainer can apply, the trainer may not reduce resistance enough to match the target power.

Common signs you may have reached the resistance floor include:

*   Power stays above the workout target.
    
*   Resistance does not continue decreasing.
    
*   Lower workout targets feel similar to higher targets.
    

To reduce power output when this happens, try shifting into an easier gear.

Example:

*   If your workout target is 60 watts, but your trainer only applies resistance at 65 watts and above, 65 watts is the trainer’s resistance floor.
    

## Wahoo KICKR ERG Mode Power Smoothing

Some Wahoo KICKR trainers include an “ERG Mode Power Smoothing” setting in the Wahoo app.

This setting affects how power is reported to Zwift and how power displays in the workout graph and Ride Report.

For more information, see [Wahoo’s support documentation](https://support.wahoofitness.com/hc/en-us/articles/4402734188050-What-does-the-Power-Smoothing-function-do-).

## Troubleshooting

*   If you're using a Tacx FLUX trainer, you may need to change gears to reach certain power levels. See [Garmin's support documentation](https://support.garmin.com/en-US/?faq=zUlDydqhpo8XylNtLZD7R7).
    

## Related Articles

*   [Using the Heads Up Display When Working Out](https://support.zwift.com/en_us/using-the-heads-up-display-when-working-out-HkdGPmSJGl)
    
*   [Compatible Trainers](https://support.zwift.com/en_us/compatible-trainers-BkPlq7gr)
    
*   [ERG Mode Troubleshooting](https://support.zwift.com/en_us/erg-mode-troubleshooting-SJ4ziYOcr)
    
*   [Your Ride Report](https://support.zwift.com/en_us/your-ride-report-HJ8dAVer)
    

Ride On.

\-The Team at Zwift